Fit for Life: Tight Butt. Flat Belly. Great Legs.
Sunday, June 28, 2015
It’s a System
I like to use what I call a systematic approach to training, meaning that I try to queue you to contract muscles while working others at the same time. An example: be aware of your feet flat on the floor, contracting your hips and squeezing your glutes, while you do an arm exercise, thus promoting the whole system to be active all the time. When people ask about training a certain area, I comply but at the same time incorporate exercises that do much more. Your butt and belly are part of your core, and most of the leg exercises will require stabilization of this area as well, so you want to do a series of exercises that will primarily hit these spots, but will benefit you in other ways.
Glutes
A basic move for this body part is the “glute bridge.” Lay on your back with your knees bent and feet flat on the floor with your heels about 6 inches away from your butt. Slowly elevate your hips toward the ceiling, lock out, draw your belly and butt inward, squeeze and release. Repeat for 3 sets of 8-10 reps.
Another move is the “bird dog”. On your hands and knees with a neutral spine, extend your finger tips away from your heel forming a straight line with your spine, arm and opposite leg. Hold and squeeze for 3 seconds draw your elbow to your knee around mid section of your torso and repeat 6-8 times per side doing 3 sets.
Abs
The “standing cross crawl” is a simple yet effective exercise that promotes balance and mobility as well as a strong mid section. Stand with your arms high above your head with your feet shoulder width apart. Extend one arm high while you touch the other elbow to your knee. Alternate sides and repeat for 3 sets of 10. “Lying knee tucks” is another simple yet effective movement. Lying on your back, draw your knees to your chest, exhale and repeat for 3 sets of 15.
Legs
I like “super set quads” with hamstrings to keep the intensity high and to save time by eliminating rest periods. “Body weight squats” will work well at first but eventually you will need to load the legs with some added resistance. If weights aren't available, progress to a “split stance squat”, then progress by elevating a leg behind you for a single leg version. Hamstrings are another muscle group that will require resistance to be effective, but you can start with a few basics - try “good mornings”, place your finger tips behind your ears, draw your elbows back, then bend forward, drawing your chest toward the floor, while rocking back onto your heels, return to the starting position, squeeze your butt and repeat for 3 sets of 10. Another great hamstring movement is the “single leg deadlift”. Stand with a split stance then reach toward your left toes with your right hand. Stand tall, open your chest, flex your butt, and repeat. Do each side for 3 sets of 10. Advance this move by raising your rear leg and hold your balance. “Step ups” - find a platform approximately knee height, place one foot on the step and while keeping a tall stance, step up and lock out in the top position. Repeat this move for 3 sets of 10 on each side. To make it metabolic, alternate legs for 60 seconds rest 30 seconds then repeat.
These are basic movements that can be progressed by using dumbbells and free weights. All exercises require multiple muscle groups to work together, engaging stabilizers as well as prime movers. They won't only get you more toned, stronger and more mobil, they will help with your balance and motor control as well. And of course, you’ll look even better this summer.
Related Slideshow: New England’s Healthiest States
The United Health Foundation recently released its 2013 annual reoprt: America's Health Rankings, which provides a comparative state by state analysis of several health measures to provide a comprehensive perspective of our nation's health issues. See how the New England states rank in the slides below.
Definitions
All Outcomes Rank: Outcomes represent what has already occurred, either through death, disease or missed days due to illness. In America's Health Rankings, outcomes include prevalence of diabetes, number of poor mental or physical health days in last 30 days, health disparity, infant mortality rate, cardiovascular death rate, cancer death rate and premature death. Outcomes account for 25% of the final ranking.
Determinants Rank: Determinants represent those actions that can affect the future health of the population. For clarity, determinants are divided into four groups: Behaviors, Community and Environment, Public and Health Policies, and Clinical Care. These four groups of measures influence the health outcomes of the population in a state, and improving these inputs will improve outcomes over time. Most measures are actually a combination of activities in all four groups.
Diabetes Rank: Based on percent of adults who responded yes to the question "Have you ever been told by a doctor that you have diabetes?" Does not include pre-diabetes or diabetes during pregnancy.
Smoking Rank: Based on percentage of adults who are current smokers (self-report smoking at least 100 cigarettes in their lifetime and currently smoke).
Obesity Rank: Based on percentage of adults who are obese, with a body mass index (BMI) of 30.0 or higher.
Source: http://www.americashealthrankings.org/
Related Articles
- Fit For Life: The Magic Bullet
- Fit For Life: Sexy You
- Fit For Life: Jobs
- Fit For Life: Will Over Skill
- Fit For Life: Cinderella was Skinny-Fat
- Fit For Life: Be a Pro…
- Fit For Life: Reward Yourself
- Fit For Life: Set goals – Not Resolutions
- Fit For Life: Time Passages
- Fit For Life: Missing that High? Why?
- Fit For Life: The Rule of Expectation
- Fit For Life: Size Matters…
- Fit for Life: The Ride of Your Life…
- Fit for Life – Yes, You Can!
- Fit for Life…is Ageless…
- Fit For Life: Bring Your “A” Game…
- Fit for Life: Convenience is a Risky Thing
- Fit For Life: You’re Not Alone
- Fit For Life: Happy Spring – Panic Time!
- Fit For Life: Get Fit For Fun
- Fit For Life: You Passion Plan
- Fit for Life: Change Your Mind…Change Your Body
- Fit For Life: It’s All in Your Head…
- Fit For Life: Get a Better Bottom…Line
- Fit for Life: It’s Time for YOU
Delivered Free Every
Follow us on Pinterest Google + Facebook Twitter See It Read It