Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
Squeeze Your Tush
Butt squeezes don't require fancy equipment, and are discreet, so they can be done pretty much anywhere, whether you're watching TV, or waiting in line in the grocery store. Simply squeeze your butt cheeks together, and hold the isometric contraction for 10 seconds. (See References 2) Do eight to 12 reps, two to three times a day. For variety, contract your butt while you walk; step forward with your right foot, and right after your heel lands, squeeze your right butt cheek. Release the tension right before your toe lifts off the floor, and repeat the exercise on your other side. (See References 3, p. 29)
Mimic a Bridge
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
Extend Your Hips
Hip extensions can work your glutes without hurting your ...
... middle of paper ...
...]
Shapewalking: Six Easy Steps to Your Best Body; Marilyn L. Bach and Lorie Schleck [http://books.google.com/books?id=Ka2fE3EhvfcC&pg=PA29&dq=butt+squeezes&hl=en&sa=X&ei=WIr5Uv3TKsGj2QXm2IDIBQ&ved=0CCsQ6AEwAA#v=onepage&q=butt%20squeezes&f=false]
Anatomy for Strength and Fitness Training; Mark Vella [http://books.google.com/books?id=Beed0ml1t6IC&pg=PA50&dq=Anatomy+for+Strength+and+Fitness+Training++By+Mark+Vella+double+leg+bridge+slowly+raise+the+trunk&hl=en&sa=X&ei=won5UvLcCMjj2QWEqoHoDw&ved=0CCsQ6AEwAA#v=onepage&q=Anatomy%20for%20Strength%20and%20Fitness%20Training%20%20By%20Mark%20Vella%20double%20leg%20bridge%20slowly%20raise%20the%20trunk&f=false]
Precision Exercises; Brian P. Lambert [http://books.google.com/books?id=I3ixZ5s8wHAC&pg=PA18&dq=clam+exercise&hl=en&sa=X&ei=iov5UtS5KomD2gWIqoCYDA&ved=0CDYQ6AEwAA#v=onepage&q=clam%20exercise&f=false]
1• Single leg glute bridge~ Lie on the back, knees bent and feet on the floor but near to the hip and hip wide apart, extend on leg. During exhalation, squeeze the glutes while you push the butt up as high as possible, hold. Then lower it down but do not ket it touch the floor, and repeat to complete the set.
Lying prone with your entire body on the table, bring your heels to your buttocks.
The purpose of the squat is to train the muscles around the knees and hip joints, as well as to develop strength in the lower back, for execution of basic skills required in many sporting events and activities of daily living. Because a strong and stable knee is extremely important to an athlete or patient’s success, an understanding of knee biomechanics while performing the squat is helpful to therapists, trainers, and athletes alike (11). Because most activities of daily living require the coordinated contraction of several muscle groups at once, and squatting (a multi-joint movement) is one of the few strength training exercises that is able to effectively recruit multiple muscle groups in a single movement, squats are considered one of the most functional and efficient weight-bearing exercises whether an individual’s goals are sport specific or are for an increased quality of life
Lay on your stomach with your legs straight and a folded towel or small pillow under your left / right thigh, just above your
With your right foot, step out as far as possible to the right, then bring left foot behind the right foot and bend the knees into a lunge. Then Place your right hand next to your right foot and left hand to the chest. Then move left leg next to your right leg, and then to the starting position. After doing so, repeat with the opposite leg, doing three sets of forty seconds.After completing the first day of training, rest and drink lots of water. For the second day of the four day exercise plan, you will start by doing the “Sprawl” which is standing with feet shoulder width apart, into a squat position. Then bending your elbows with the palms of your hands facing one another, place hands in front of your feet and instantly move your feet back. While doing so, lower your back to the floor, move feet front again and return to starting position. For this aerobic activity, you will need to do three sets of forty seconds. The Sprawl can be done before or after the second activity, which is biking. Biking for at least an thirty minutes to an hour can help toning. Try biking in an inclined area from time to time instead of just flat
Strengthening all these muscles will keep the lower extremity balanced and healthy to reduce the risk of injury (Houglum, 2012). The mechanical objective is to lower the body by bending at the hips and knees and then returning to the standing position. This is done by squatting down until the legs are parallel to the floor and keeping the spine in normal alignment. The movement phases are the lowering phase (squatted position), and the lifting phase (starting position). The main joints that are analyzed during a squat are the foot/ankle, knee, hip, and lumbar spine. Some muscles that are being used during this exercise are the gastrocnemius, quadriceps, hamstrings, gluteus maximus, and erector spinae. This exercise is also a closed chain exercise because the feet are fixed. The order of motion occurs one after the other when comparing the phases. When analyzing the muscles within each phase, they contract simultaneously (Floyd,
As with the rectus abdominis muscles, there are many different forms of exercise that will isolate the external oblique muscles. However, according to my research, the dumbbell side bend appears to be the most effective. Other popular exercises that aid in its improved function include, Russian twists, cable chops, oblique and bicycle
Kegel exercises are used to reinforce pelvic floor muscles. Many renowned researchers and experts explain the procedure as squeeze the muscles used to stop urine and avert a bowel movement. Hold for 10 seconds. Release and repeat this action for up to 50 times a day for four to six weeks. It is imperative that you are tightening only the muscles of the pelvic floor, not your backsides or other nearby regions. Also, remember to breathe during the Kegel workouts and avoid holding your
Slade S.C., Ther M.M., Keating J.L. (2006) Trunk-Strengthening Exercise for Chronic Low Back Pain: A Systematic Review. Journal of Manipulative and Physiological Therapeutics vol. 29 pp:163-173.
Agreeing with the fact that Kinesiology is a “invisible” field. I was not aware of this field until I came to UNI and was looking at different majors. I looked into this major and found it interesting as well as unique. What got me interested in this major was the very fact that Kinesiology has no common name or identity. Upon graduation I have doors open to make other fields. Not having a proper or universal recognition can be beneficial, in a way where we can attach and fit into different departments. Being invisible gives us the opportunity to collaborate with other departments and opens endless doors towards to multiple occupations and work of study.
Although crunches don't spot reduce fat from your tummy, they do strengthen your abs, and as part of your core, strong abs can alleviate lower back pain, and improve your athletic performance, balance and stability. (See References 1) Traditional crunches are done by lying face up on the floor with your knees bent and feet flat, or with your knees directly above your hips and your lower legs parallel to the floor. You then cradle your hands behind your head for support, and raise your head and shoulder blades off the floor to bring your rib cage toward your pelvis. (See References 2)
The 3-Minute Belly Flattening Exercises – This is a sequence of simple 3-minute exercises, which promise to target and eliminate the fat in your belly area as well as increase the firmness of your midsection. The developer of the protocol claims that the exercises are very easy, such that anyone, including the elderly, inexperienced people, and the injured, can perform with ease. These workouts ought to be performed on a daily basis. Therefore, any time you can spare three minutes, you can use in toning your belly.
Pilates is all about improving deep core strength, muscle control, flexibility, and body toning. Somehow I wonder, "if I just want to stretch my body, why not just do stretching, why Pilates?". Why Pilates? Well, what I love about this is, it 's not just about stretching your body. There are moves or positions that look very simple, but they take a lot of precision and control. Few of my favorite Pilates positions are: criss cross, controlled leg drop, and butt lifts with one resting leg. Criss cross has a special emphasis in obliques: this particular position helps define, and gives you a slim and smaller waistline. Controlled leg drop focuses on improving the core: this is a great way in strengthening the core, flattening belly, and defining ABS. Butt lifts with one resting leg helps not just on slimming waistline, defining ABS, it is also a great and effective workout for a great butt. This will lift and tone your backside effectively; this is a great alternative for squats. Why I love these three positions is that they focus and give emphasis on slimming waistline, defining ABS, and lifting buttocks. You will feel the burn big-time. If you want a low-intensity exercise that still burns calories and gives you a toned body, Pilates is your next best
Lower Body Workout for Women - Vanish your trouble spotsLadies are you looking for a lower body workout for women specifically? I have done workouts to target specific areas of my body to trim down and shape up.
There are many different classes available at gyms and various types of home exercise equipment to use. Although there are many at home techniques to try as well. ...