February is when people get real about their fitness. Once everyone decides that the holidays shouldn’t follow them around all year, they drop in on our site and expect to get some real advice on how to transform the marshmallow into a rock! We put together a mixture of fitness tips from our site and others. Don’t forget to use the blue bar below to print this out and tuck in your gym bag. Visuals for exercises are ALWAYS inspiring!
Body Bar Adductor Lift
Set Up: Lie on your side: With right hip against the floor, support your torso with your right arm and extend your right leg, while bending your left leg behind it, placing your left foot firmly on the floor behind your right knee for balance. Position a Body Bar along the length of your extended leg, putting one end across your foot while grasping the other end with your free hand for stability.
Action: Flex your toes toward you shin, and slowly lift your right leg toward the ceiling, feeling the tension in your adductors, the inner thigh muscles. For maximum benefit, your leg should cross the midline of the body. Hold briefly, and then slowly lower the leg back to the floor, controlling the weight on your return to the start position. Repeat. After completing the required number of reps, switch sides and repeat the sequence.
Tip: Do not jerk the bar upward as you begin to fatigue. Also, keep your toes pointing toward your shin and your ankle locked in position throughout each rep.
Option: If you don’t have a Body Bar, you can try using an unloaded barbell. Avoid using the large Olympic-sized barbell, since it may be much too heavy. Instead, use the lightest one you can find. You can also do this at a low-pulley cable station using an ankle strap
Resistance Band Abductor Pull
Set Up: Attach a resistance band securely between a door and the doorjamb. Attach the looped end of the resistance band around the foot furthest away from the door, and then step away from the door enough so that you can feel the tension in the resistance band. You may need to split your stance a bit.
Action: Flex your toes of the leg attached to the resistance band toward your shin. Next, keeping your leg extended, slowly move your foot away from the opposite foot. Feel the tension in your outer thigh, then slowly return to the start position. Repeat. After completing the required number of reps, switch sides and repeat the sequence (source).
Pull-Through with Resistance Band
- Tie a resistance band or tube to a stationary object near the floor, such as a table leg.
- Straddle the band, facing away from its anchor, holding the end in both hands.
- Keep your knees slightly bent and your back straight.
- Bend your knees, bringing your hands through your legs, then stand up tall, pushing your hips forward and contracting your glutes.
- Pause for 2 counts.
- Return to starting position.
- Repeat 12 to 15 times.
Originally published in FITNESS magazine.
Fitness Tips Via Video
Blast Your Butt With This Great Glute Exercise (Preformed by Model and Actress Biance Lopez)
[pro-player width='450' height='253' type='video']https://www.youtube.com/watch?v=UOmoSgb2A40&feature=BFa&list=UUyVxGxV2KGz9lSyiC7p8oxg&lf=plcp[/pro-player]
This combination move targets your legs, butt, and shoulders.
[pro-player width='450' height='253' type='video']http://www.youtube.com/watch?feature=player_embedded&v=xqHS_nCEL4Y[/pro-player]
Combination 2 – Sumo Squats with Shoulder Press
This exercise works your inner thighs, glutes (butt), and shoulders!
[pro-player width='450' height='253' type='video']https://www.youtube.com/watch?v=x6GmJwlw4iQ&list=UUyVxGxV2KGz9lSyiC7p8oxg&index=4&feature=plcp[/pro-player]
SINGLE LEG DEAD LIFT
*Grab a barbell with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your hips.
*Push your chest out.
*Brace your core.
*Your knees should be slightly bent.
*Lift one leg up.
*Without changing the bend in your knee, bend at your hips and lower your torso until it’s almost parallel to the floor.
*Pause, then raise your torso back to the starting position.
*Don’t round your lower back. It should stay naturally arched as you lower your body.
*Keep your core stiff throughout the entire movement.
We hope you love these exercises as much as we do! A big thanks to Bianca for sharing in our love of fitness and taking part in our videos. Fitness tips are meant to be shared , so blast these great booty exercises all over the web!