Form is the most important component to exercising safely and efficiently.
When we work out on our own for so long, our bodies become trained to rely on stonger muscles to complete an exercise so we can increase the weight we are pushing/pulling. But, we actually aren’t preforming the movement properly so certain muscle groups are neglected. When I help friends correct their form, they often find they can’t use the amount of weight they are accustomed to because now they are using the muscles for the exercise , which aren’t strong enough to support the weight.
So before you start any movement, make sure your body is in the proper position to isolate the right muscles. Standard form, shown above, is applicable in MOST exercises, standing or sitting. Here’s the checklist you should go through in your head before you start moving:
Feet hip distance apart.
Slightly bend your knees.
Engage your core.
Pull your shoulder blades together and push your chest up and out.
Pull your shoulders away from your ears.
Now you’re ready to go. You’ll notice that when you start with the proper form, the exercise is harder, so lighten up the weight you’re using. Even though the weight is less, you’ll see more results in the muscles that have been secondary for so long.
Not only will you grow stronger, but you’ll also prevent future injuries by using the right form.
Even if your bank account isn’t as solid as you would like it to be in this economy, there’s no reason your backside shouldn’t be!
Even though I am always looking for new, creative ways to boost the caboose, there is nothing better than my favorite exercise of all time: lunges. Yes, I know it may seem old-school, but whether you choose the stationary lunge, walking lunge, reverse lunge, BOSU lunge, or any other variation, you will never find another exercise that will give that tush a lift with the same speed!
Many of us tend to overwork our quadriceps, not getting much work in the back of the leg. The key to getting your derier to contract (vs. your quads) is to keep your weight in the front heel as you pull your body weight forward….. it should be a forward leg PULL, not a rear leg PUSH. Drop that trail leg knee almost to the ground to get the best bang for your buck.
Yeah, you heard me! Or did you not recognize your nickname??
Admit it, in the past few months you’ve been toning up your Kelly Ripa arms and letting your booty sag underneath your overcoat. What happened to you, tight ass?
Or is that just me….
So last week I incorporated 4 different glute moves to super set my regular exercises and get my butt back in shape.
Basic Squats - The real deal, oh so low (nope, lower!), 20 reps (10 lbs/hand)
Step ups – Same leg on a high step, 10 reps each leg then switch (10 lbs/hand)
Pelvic Thrusts – On your back, hips up and abs tight, small pulses for 30 seconds followed by bigger thrusts for 30 seconds (1 10 lbs disk)
Butt kicks – On all fours, leg at 90 degrees, 30 reps (10-20 lbs dumbbells in knee socket)
In one workout, I would choose one or two and do them between EVERY set of weights you do. These moves are only embarrassing if you let them be!
The most important thing to remember is to push through your heels and squeeze at the top. Keep your chest up and abs in. In parenthesis is the optional weight you can add to intensify the workout and really get your heart going.
Try it all this week. The best part is that even if you don’t make it to the gym, you can still do 100 of one movement every day!
I learned this combo from “the little guy” in Mexico who taught the abs class at the gym. Juan and I were crying by the end of each 30 minute set.
Don’t rely on this solely for abs. The exercise needs to be used in the middle of your routine to give your abs a break but still keep them working while you blast out your booty.
The Set-Up:
Lay flat on the ground with knees bent and feet flat. Your hands rest by your side.
Straighten one leg on the ground.
Flex your foot.
Pull your navel to your spine.
The Movement:
Push through your heels to raise your hips up so your body is in a straight line.
At the same time, bring your straight leg perpendicular to the floor. Make sure to pull with your abs not your hip flexor.
As your hips reach the top, squeeze your butt.
Slowly lower your hips and leg down at the same time so they are an inch from the ground. Neither touch.
Repeat 10-15 times on each side. If you have been working legs or cardio on the same day, this is a good way to push those muscles to fatigue.
This move challenges your balance, speed and quickness while working your core, legs, hips and glutes. Please note, this is an intermediate exercise. You need to have a strong core to perform the movement safely.
The Set Up:
Be sure you have done a dynamic warm up to engage your nervous system prior to performing this intermediate/advanced exercise.
Stand with feet shoulder width apart holding a light medicine ball at your waist.
Retract your shoulders and engage your abdominal complex.
The Movement:
Step your left leg back into a straight leg lunge as you rotate your upper body with medicine ball toward the right leg.
As you step your left leg back up, drive your knee forward until your thigh is parallel to the ground. Rotate your upper body/medicine ball toward the up (left leg).
Repeat for 12-15 reps then switch sides. Do 2-3 sets.
Hamstring curls = my least favorite exercise/machine of all time. A close second is the awkward yaya machine (aka hip adductor) behind it. After an hour solo spin, I’m knocking them both out today.
