Tuesday, May 25, 2010

Some exercises for your rear...

Wife is working out with me and I know she's trying to work her glutes, so I found a few exercises we'll be adding to the mix...

PRONE LEG RAISES:


Prone leg raises work your glutes
Get on all fours and drop your upper body so you're resting on your elbows and forearms. Extend your left leg behind you so it's parallel to the floor. Keep it straight and, without locking your knees, lift, then lower back to where you started. Try doing 20 to 25 reps, then switch and do the same with the right leg. Three sets are ideal.

PRISONER SQUATS:


Prisoner squats work your quads and glutes
Stand straight with your hands behind your head. With your chin up (don't lean forward), your abs tight and your back as straight as possible, squat to a sitting position, then come back up to a standing position without locking your knees. Tighten those glutes as you come up. Try three sets of 15 to 25.

CALF RAISES:


Calf raises target both major calf muscles from three different angles
These work best if you're standing on a step, but they can be done on the floor as well. Stand straight with shoulders back, feet shoulder-width apart and parallel to one another, pointing forward. Focusing on your calf muscles, raise yourself up onto your toes, then come down without touching your heels to the step (or floor), then rise back up again. Now do the same thing with your feet turned outward at an angle. Next, try it with your feet turned in (pigeon-toed). Try three sets of five in each direction.

SIDE AND BACK KICKS:


Combine side and back kicks to work your outer thighs, glutes and lower back
Stand straight with feet shoulder-width apart. Straighten your left leg and raise it out to the side, then lower it. Try 25 reps before doing the same with your right leg. For back kicks, start in the same position but hold on to a counter or wall in front of you. Lift your left leg backward, keeping it straight, then lower it. Try 25 reps before doing the same with your right leg.

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