Tag Archives: glutes

Lower Body/Core Workout

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I have a Lower Body/Core workout for you to try for this week’s Home Workout of the Week.  Make sure you are well warmed up before trying this routine as it is fairly challenging.  This workout includes plyometric training so if you are not used to jumping or if you have knee or back problems then please regress the movements until you feel you are strong enough to handle them.

This Lower Body/Core workout will help with your balance and explosive power as well as increasing your muscle strength and the amount of calories burned.  For an extra challenge, try holding on to some dumbbells if you have some.

Let me know if you have any questions!

Lower Body and Core

Warm-up

  • 30 seconds of Jumping Jacks
  • 12 Body weight Squats
  • 20 Mountain Climbers
  • 5 Burpees

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

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Squat and Hold

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I have a lower body exercise I would like you to try for the Home Exercise of the Week.  It’s called the Squat and Hold.

The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves.  The isometric aspect of this exercise will build strength and endurance.  The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.

Let’s take a look at the key points to doing the Squat and Hold properly.

  • squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
  • sit your weight on your heels and keep your knees directly over your ankles
  • raise your arms out in front of you to shoulder height and retract your shoulder blades
  • keep your head up and maintain this position for 30 to 60 seconds

There will be a great amount of lactic acid buildup in the muscles so this will burn!  Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles.  This will help flush out the lactic acid and help you get through the entire set.

Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!

Dumbbell Swing

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Get your legs and shoulders fired up with this Home Exercise of the Week.  It’s called the Dumbbell Swing and it’s a great full body exercise that will get your heart rate and metabolic rate up.  Full body exercises burn more calories and strengthen your cardiovascular system.

The Dumbbell Swing targets your quadriceps, inner thighs, hamstrings, glutes, lower back, and deltoids so there are many muscles working together with this exercise.  More neurons are firing and more oxygen is needed so stay focused, breath deeply, and get ready to sweat!

If you don’t have a dumbbell at home that’s ok.  You can use any object that provides resistance and is easy to hold on to like a jug of water for instance or if you’re a new mom you can even use your child!  They will think it’s great fun!

Let’s take a look at how to do the Dumbbell Swing properly.

  • start by standing up tall with your feet in a wide stance, toes pointed slightly outward
  • let your weight hang down in front of you
  • squat down with your body weight on your heels, pushing your hips back, and keeping your head up and shoulders back
  • push up through your heels and at the same time swing the weight up to shoulder height while keeping your arms fairly straight
  • immediately squat down again dropping the weight between your legs and repeat
  • it’s ok to use momentum on this exercise but don’t get sloppy on the form

So there you have the Dumbbell Swing.  If you want a challenging full body exercise that will boost your metabolic rate and get that liquid awesome flowing then you’ll want to make sure that you are adding this exercise in to your routine!

Rolling Hip Raise

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It’s Home Exercise of the Week time and this week I would like you to try the Rolling Hip Raise.

The Rolling Hip Raise is a great exercise that targets your hamstrings, calves, and glutes.  Since you will be using a ball for this exercise your core, along with the other stabilizing muscles of the legs, will be working to stabilize you through the movement as well.

A ball is ideal for this exercise to really maximize the stability work but if you don’t have one then that’s ok.  You can just place your feet flat on the floor (this is a great start for a beginner) or on a chair to get even more range of motion.

Let’s take a look at how to do the Rolling Hip Raise properly.

  • lay face up and flat on the floor with your feet up on a stability ball
  • your feet, ankles, and a bit of your calf muscles should be resting on the ball (you don’t want the ball too high up on your leg or you won’t be able to get the proper range of motion)
  • lift your hips off the floor and contract your abdominals and glutes to stabilize yourself
  • roll the ball in towards you while driving your hips up as high as you can at the same time
  • once your legs reach a 90 degree angle, roll the ball back out and return to the starting position making sure that you don’t let your butt touch the floor throughout the entire set
  • if you find yourself rolling all over the place, try placing your arms out to your side on the floor and this will help stabilize you

So there you have the Rolling Hip Raise.  Add 1 to 3 sets of 15 to 20 repetitions to your leg or full body workout and feel the hamstrings burn!

Superman

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For those of you who are super hero fans, this Home Exercise of the Week will bring a smile to your face.  This is not a super hero move however and the only similarity between the Superman exercise and the man of steel is the position you are in during the contraction of the movement.  However, you can always pretend you are superman or superwoman if that will help you get through the exercise.

The Superman is a great core exercise that will specifically target your spinal erectors as well as your glutes and upper back muscles.

Let’s take a look at how to do the Superman properly.

  • lay in a prone position (face down) with arms extended out in front of you
  • take a deep breath in and then exhale as you lift your arms and legs off the floor as high as you can (you should be feeling a contraction in your lower and upper back as well as your glutes)
  • hold for 10 seconds, breathing normally, then slowly lower back down to the starting position
  • repeat a few more times

So there you have the Superman.  If you find that you can’t lift your arms and legs very high off the floor, that’s ok.  In time you will build strength and become more flexible which will allow you to raise higher.  For an added challenge – just in case you really do feel like superman – you can hold for 30 seconds to a minute or even hold on to some light dumbbells!