get uppppppp peepsss!!!! its saturday... time for exercising~~~~ lets get working u olss *wink wink* today we start with tips for a better butt
10mins to a better butt
the dos & donts
DON’T overextend your hip joint. However, only a limited amount of hyperextension is possible at the hip. when past a certain point, stress is taken away from the target muscles of the glutes and is transferred to the lower back. This places stress on the hip joint and lumbar region and can lead to injury.
DO concentrate on keeping constant tension on your glutes. Once you feel an intense contraction, reverse direction and begin the next rep.
DON’T twist your body to complete a rep. The body tries to gain leverage during training by using ancillary muscles for assistance. In many glute exercises, this is accomplished by contorting the upper body. When your torso is twisted, excessive torsion forces are placed on the vertebral column, often leading to disc rupture.
DO maintain strict form, moving only the required muscles. To get the most out of your efforts, it is essential to resist the temptation to use leverage.
The toning workout should be performed as one complete set. You should move from one exercise to the next without any rest in between. After completing all three exercises, repeat the entire set. Take a 30-second rest then do one final set of all three.
During the rest, Schoenfeld says you should take the time to stretch the muscles. The entire workout should take approximately 10 minutes.
Unilateral Hip Extension
Begin by placing your left knee on the bottom of an inclined bench. Bend your elbows and place your forearms across the top of the bench, so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.
Standing Leg Curl
Begin by attaching a weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot upward, stopping just short of touching your butt (or as far as comfortably possible). Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process with the weight on your left leg.
Begin by kneeling on the ground, assuming an “all-fours” position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.
are you ready....? bring it on!!
*source : Kim Droze*