Showing posts with label hamstring. Show all posts
Showing posts with label hamstring. Show all posts
Monday, July 11, 2011
What makes a nice butt (this article is for the ladies)
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| Erin Stern-Michaela's favorite IFBB Figure pro |
Four contributing factors to a nice backside:
-Lean waist (we'll address this many more times down the road through eating and proper core training)
-toned inner/outer thigh
-toned hamstring
-development (hypertrophy) of gluteus muscles
We feel like it will be most beneficial to list our top pics for perfecting each of these areas of your body. Mix them in one by one in your lower body routine, or feel free to compile them all together for an all-around backside workout.
Inner/outer thighs:
-Sumo Deadlifts (Go heavy, where failure is between 8-10 reps)
Description: Feet shoulder width apart, pointing outward. Squat down, grab bar, with hands inbetween legs. Keep back straight, and pull bar up so hands are at waist, stand up with hips forward and chest out. Push hips back, bend knees to set weight down, and repeat.
-45degree Lunges (10-15 reps-hold 10-20lb dumbbells in each hand)
Description: Instead of stepping straight forward, step out and back at 45degree angle.
Hamstrings:
-Straight Leg Deadlift (Go med-heavy where failure is 10-12 reps)
Description: Stand in front of bar with feet shoulder width apart, bend over at waist (keeping back straight, legs should also be straight, but do not lock knees) grab bar just outside of feet, extend back upward to lift leg up along legs. Stand tall with chest up and hips forward. Push hips back and lower bar back down (keeping it close to legs) to the floor. (For you flexible ladies, you may need to stand on a box to extend past your feet so you feel the stretch in your hamstrings)
-Hamstring Risers (Mic's favorite) (8-10)
Description: Find somewhere you can kneel down and lock ankles in place (or have partner hold back of your heels while you do this exercise). With back straight, and in-line with hamstrings, lower your chest AS SLOW AS POSSIBLE to the floor, as you begin to fall, brace yourself with your hands (the lower you can go without using yoru hands the more effective), lightly push off the floor with your hands and pull your body up back to straight with your hamstrings, repeat.
-Exercise Ball Hamstrings (15-20 reps)
Description: Lay on back with legs straight in front of you, and feet resting on top of medicine ball. Digging heels into the ball, keep hips, torso, and thighs in a straight line. Curl the medicine ball up under your butt, keep everything in line as you bring the ball back out in front of your body with your legs straight in front of you. Repeat.
Glutes:
-Single leg pistol squats (mic's other fave) (6-10 each leg)
Description: Hang on to something in front of you (a squat rack bar works well) about waist high. Extend on leg out straight in front of you, while keeping body weight on the other heel. Sit back in a deep squat position, keeping your knee behind your toes, push through heel to stand, and bring extended leg back down. Switch legs after set, and repeat.
-Deep Leg Press (Heavy, 8-10 reps should be failure)
Description: Use leg press machine. Be sure to put feet at top of leg press plate, and bring weight down until you feel your butt slightly raise off the seat. Focus on your glutes as you do this exercise.
-Donkey Kicks (15-20 each leg)
Description: Lay on medicine ball, stomach down, with both hands and feet on the floor. Lift one leg, bending at the knee, and press heel straight up in the air as high as you can, flexing the glutes. Lower the knee to the medicine ball so you maintain the same angle of knee bend during entire set. Do this exercise slowly so you can feel your muscles contract. Finish set and switch legs.
Enjoy your workouts this week!
Thanks,
mic and craig
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