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How is that stomach? With Fridays installment in place yow will feel the difference in days and see it in a few weeks If worked in a routine*. Now lets see how we can get that toned, firm butt we want.
The buttocks are made up of three muscles, the gluteus maximus, Gluteus medius and Gluteus Minimus, all hold your Hips (pelvis) upright when walking and control all the movements of your hips, ah ha, yep, very important!
Lets look at a few exercises to get you started and follow with a simple fitness routine which you can fill in over the next few weeks. If you have any knee problems you may well need a more personalised routine and therefore I would recommend seeing a personal trainer for this else wise lets go get some glutes!
Squats
This is a great builder of the butt, possibly the most popular too for men and women alike. To perform this exercise is to go from a standing to a seated position without the chair.
Stand with a shoulder width apart.
Bend the knees as though to sit down however stay above 90 degrees (to avoid damage to the knees) then slowly stand again. This exercise can be performed with support from chairs, a Swiss Ball between your lower back and the wall or even with a Smith Machine should you have access to a gym. Can you do 3 sets of 5 reps? If you are finding it easy and have no knee trouble, try this with a set of Dumbbells or a fitness band.
Step ups
When you climb stairs you are doing a step up, climbing stairs is easy as the depth between steps is so small, have you tried deep steps? This is what we need here, a step of about 15" should be ideal (most Steps in sports shops can be lowered or hired depending on your state of fitness), you may wish to have a chair in front of you to aid balance.
1/ From the floor place one foot on the step with the ball of the foot then the heal.
2/ Step up with the other foot so that both feet are on the step.
3/ Step down one foot at a time returning ball to heal of the foot then repeat. How did that feel, see how you feel doing 3 sets of 5 reps.
Kick ups
To perform this exercise you need to be on all fours, you will find as the weight is not above the knee, it is easier on the knee. Raise your left leg keeping the knee bent at 90 degrees so that your foot is raised upwards. Do this 5 times for 3 sets.
With the aerobic activity doing the fat burning and your programme so far, you are taking very positive Steps to a fitter body!
The previous sessions (Early workout, Tums n bums and Belly Busting) have given you some ideas as to how to go about keeping fit, I find that having a programme is an excellent way to keep track of your progress as well as remembering what exercises you need to be doing. I have created a programme for you which we shall fill in a little more each time I blog on how to keep fit.
* Click here for your routine. As we cover each muscle group, we shall fill this program in.
On Wednesday we shall be considering how to get our legs looking and feeling well fit!
Jason Roberts.
Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your 'Steps to Wellness' from a qualified fitness instructor.
How is that stomach? With Fridays installment in place yow will feel the difference in days and see it in a few weeks If worked in a routine*. Now lets see how we can get that toned, firm butt we want.The buttocks are made up of three muscles, the gluteus maximus, Gluteus medius and Gluteus Minimus, all hold your Hips (pelvis) upright when walking and control all the movements of your hips, ah ha, yep, very important!
Lets look at a few exercises to get you started and slot them in a simple fitness routine which you can fill in over the next few weeks. If you have any knee problems you may well need a more personalised routine and therefore I would recommend seeing a personal trainer for this, ok, lets go get some glutes!
Squats
This is a great builder of the butt, possibly the most popular too for men and women alike. To perform this exercise is to go from a standing to a seated position without sitting on a chair.
Stand a shoulder width apart. Bend the knees as though to sit down however stay above 90 degrees (to avoid damage to the knees) then slowly stand again. This exercise can be performed with support from chairs, a Swiss Ball between your lower back and the wall or even with a Smith Machine should you have access to a gym. Can you do 3 sets of 5 reps? If you are finding it easy and have no knee trouble, try this with a set of Dumbbells or a fitness band.
Step ups
When you climb stairs you are doing a step up, climbing stairs is easy as the depth between steps is so small, have you tried deep steps? This is what we need here, a step of about 15" should be ideal (most Steps in sports shops can be lowered or hired depending on your state of fitness), you may wish to have a chair in front of you to aid balance.
1/ From the floor, place one foot on the step with the ball of the foot then the heal.
2/ Step up with the other foot so that both feet are on the step.
3/ Step down one foot at a time returning ball to heal of the foot then repeat. How did that feel, see how you feel doing 3 sets of 5 reps.
Kick ups
To perform this exercise you need to be on all fours, you will find as the weight is not above the knee, it is easier on the knee. Raise your left leg keeping the knee bent at 90 degrees so that your foot is raised upwards. Do this 5 times for 3 sets.
With the aerobic activity doing the fat burning and your programme so far, you are taking very positive Steps to a fitter body!
The previous sessions (Early workout, Flab off and Belly Busting) have given you some ideas as to how to go about keeping fit, I find that having a programme is an excellent way to keep track of your progress as well as remembering what exercises you need to be doing. I have created a programme for you which we shall fill in a little more each time I blog on how to keep fit.
* Click here for your routine. As we cover each muscle group, we shall fill this program in.
On Wednesday we shall be considering how to get our legs looking and feeling well fit!
Jason Roberts.
Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your Steps to Wellness from a qualified fitness instructor.
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