Glute stability is vital in preventing lower limb injuries: Single leg glute bridge is one way to do this, while toning.
Lie on the floor or an exercise mat with your arms straight at your sides. Fold one leg holding the other straight.
Exhale and simultaneously, lift the pelvis and the straight leg.
Inhale and slowly return to starting position. Complete all the repetitions for one set and change legs.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
Another plank variation, great for hips and glutes.
Lay down on the floor with your belly to the ground. Align your elbows directly below the shoulders and ground the toes into the floor. Lift your body up and align your butt, upper back, and head in a straight line. Keep a neutral neck and spine.
With your legs hip-width apart, lift your right leg to hip height and hold as much as you can.
Switch legs.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
The squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.
Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back.
Your feet should be hip-width apart with toes facing forward or turned out slightly.
Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels.
Inhale and begin to lower the body, keeping the tailbone, low and mid-back against the ball as you bend your knees.
Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Continue to lower yourself until challenged or until your thighs align parallel to the floor.
Exhale and slowly push up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position. Repeat.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
An effective squat pattern is essential to most exercises. The dumbbell front squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.
Stand with your feet wider than hip-width. Hold a dumbbell with each hand, with your palms facing each other. Engage your abs to stabilize your spine. Pull your shoulder blades down and back. Curl the dumbbells to a position where they rest in front of your shoulders. Keep your chest up lifted and your chin parallel to the ground. Shift your weight into your heels.
Inhale and bend your hips and knees simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from going forward past the toes. Keep the abds engaged and try to keep your back flat (do not tuck the butt or arch the low back).
Lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.
Exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
You can do lunges anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps and hamstrings, as well as the glutes. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. It is a basic movement that is fairly simple to do for beginners.
Some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps. Increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.
Stand with your torso upright holding two dumbbells in your hands by your sides.
In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.
Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.
Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
The static lunge is a powerful exercise to engage your quads and gluteal muscles. It isn’t too far from a forward lunge :) The key difference in the static lunge is that you hold your position. Instead of stepping forward to perform your lunge, stand with one foot forward and the other back, making a triangle with your legs. Without moving your feet, lower your rear leg until your knee almost touches the floor while bending your front leg. Repeat with the other side.
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
Supermans Level 3 will burn our lower back. Again, no equipment is required.
Lay face down on a mat, with your arms extended.
Exhale and contract your lower back and glutes, lifting your chest and legs up off the ground. Keep your hands and arms straight throughout the exercise.
Hold a few seconds. Inhale, back to initial position and repeat.
There are some other variations and yoga poses but luckily they are not called “supermans”.
All of them are safe and effective when it comes to building strength in our lower back. There is life beyond deadlift!
Do you want to watch more exercise videos? Subscribe to my YouTube channel.
