Fitness Fun Friday #18

I know it's Sunday... it's a little delayed, but I've had my coffee this morning, so I'm all set to rock and talk exercise :) And yes, in case you're wondering, coffee has been proven to be beneficial for exercise, just make sure to not add any sugar to it :)

So, if you read the other recent post, you know a little about posture, stretching, and the general importance of warming up and waking up your gluteal muscles. Your butt muscles do two main movements, which include extending your thigh backward (behind you) rotating it both inwards (toward your other leg) and outwards.

It makes sense to me to warm up and do these motions with your bodyweight, before you even start any type of weight resistance exercise. To some of you, these simple motions may be enough of a workout already, and to others... well I have some more difficult exercises set up if you're feeling saucy, spirited, and challenged. Remember, weight training is all about progression.

I wish these videos were of me, but my camera's memory card is too small to really be effective. These videos are all over the Internet, so feel free to search and see some more if you have any questions. Most of the people are doing them correctly.

So to start, after stretching out your hip flexors, turn over and do a supine gluteal bridge. Your back should be flat on the ground, your hips rotated to take out your lumbar curve (smoosh it into the ground), and your knees should be bent. This motion fires the butt muscles to lift your pelvis up and off the ground. It also works the hamstrings, and part of your lumbar spine erectors. Try to squeeze your butt, and use it to lift you off the ground. You want your shoulders, hips, and knees in a straight line (diagonal). Hold for 5 seconds, and slowly descend and repeat. If you are feeling it only in your back, reset to the starting position, and really, really concentrate on lifting up with your butt :)
Try for 15 reps, nice and slow. I can almost guarantee you'll feel it.



After this, flip over and assume a 'on all fours' position. This is actually a dog style type move, aptly called fire hydrants. As hilarious as it sounds, you need to picture yourself next to a fire hydrant, and you just drank a gallon of water (hey it is summer). Mentally picture rotating your hip, and lifting your leg out to your side. Focus on lifting the knee to the side, like it's attached to the ceiling. Your back should remain as flat as Kansas on a Tuesday, and no rotation in the back. It's ok to shift your weight slightly, but your core and abs should be tight during the whole movement. You are a human table, built for support. Try for 10-20 reps on each leg, doing all 10 on one leg, and then the other. Our goal here is to try to feel a burn in the side of your hips.


Next, without any rest. Take one leg, and extend it backwards, pointing your toe. It's as if you are pointing to something directly behind you. All of the movement should come from your butt and thigh, and once again... there is no twisting or rotation in your lumbar spine or back. I know it's a little tough, but with a little practice you'll learn how to do the movements directly. Do these for 20 reps each side, alternating each leg.

Grab a drink of water. How do you feel? Do your glutes feel worked? Awesome.
Now for some of you, this is enough already. You might be sore later in the day, or tomorrow. That is perfectly fine. To be super cliche, Rome wasn't built in a day, and neither was this Lego Dinosaur :)

For those of you wanting a bit more, I have some crazy stuff for you. They are exactly how I like my workout music and BBQ chicken... upbeat, simple, and with a bit of kick.

The first one is bodyweight squats. I would prefer that you do them onto a flat bench, so that you are certain your hips are to parallel (if you are of average height). Most people do not dip down enough when squatting, and that's a problem. You want your thighs to be parallel to the ground... like I could place a tennis ball on them, and it won't roll toward your knee. Remember, your butt extends your legs back, which is basically going from a sitting to standing position. If this isn't challenging enough, try to do a one legged version. Pistol squats work on your balance, and lowering yourself down to a sitting position is especially taxing. You'll love it :) Try 2-3 sets of 15 reps... either together, or with each leg.



Next up is box step ups. This is basically placing one leg up on a box... once again so the front leg is parallel to the ground... and using ONLY that leg to push you up onto the box. If you lean forward, or cheat to boost yourself with your other leg... you'll lose that effectiveness. Do all of the reps on one leg, and then the other. It's much more difficult that way. Just don't hate me :)

Step Ups - Exercise Tips
by MyFitIn3

And lastly, we have reverse lunges. I like reverse lunges more than ever, because it attempts to stretch the opposite hip flexor as you do the movement (your left hip flexor stretches as you work the right leg). Using your bodyweight or some hand dumbbells, take a step back, and land on that opposite knee lightly. I say lightly, and it would be awesome if you barely put any weight on it, because then ALL of your bodyweight is on the front leg being worked. It definitely works the quadriceps and glutes more that way, and they have to work to stabilize you.


Alright, well that's all I have for today. It's supposed to be 85 and sunny, and I'm going over to a baseball game. Enjoy the rest of your weekend, and I'll catch up with you guys later :)