Workout and helpful advice. Add this tutorial to your favorites it will guide you when you train! 5,4,3,2,1. Readyé Go! If you are unable to complete this movement, bend your legs less. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Don't bend your head, try staring at a fixed point in front of you. 5,4,3,2,1. Stop! Next Exercise: Squat + back cross lunges.
5,4,3,2,1. Readyé Go! If you can't do it, try bending less the leg in the descent phase. Don't exceed the tip of your foot with your knee during the lunges and squats. Don't touch the floor with the knee of the back leg during lunges. Keep your abs and butt constantly tight to stabilize the spine and prevent injuries. Switch side in the shortest time possible. Go! Don't bend or curve your back by keeping your abs constantly tight. Don't bend your head, try staring at a fixed point in front of you.
5,4,3,2,1. Stop! Next Exercise: Sumo Squat. 5,4,3,2,1. Readyé Go! If you can't do it, try bending less the legs. Be sure not to raise your heels off the floor. Don't bend or arch your back, keep it constantly straight to avoid problems. Keep your abs tight throughout the workout. 5,4,3,2,1. Stop!
Next Exercise: Butt bridges with leg opening. 5,4,3,2,1. Readyé Go! If you can't do it, don't open your legs after the lift. Never put your butt on the ground during descent, in order to keep contraction constant. Be sure not to raise your shoulder blades off the floor during the exercise. 5,4,3,2,1. Stop! Next Exercise: dumbbell floor press. 5,4,3,2,1. Readyé Go!
If you can't do it, try using lighter weights or not using them at all. Be sure not to lift your lower back off the floor, keep the abs constantly tight. Don't force your neck, keep your head still and resting on the floor. Be sure not to bend your wrist, your hands should be in line with your forearms. 5,4,3,2,1. Stop! Next Exercise: Dumbbell flys on floor. 5,4,3,2,1. Readyé Go! If you can't do it, try using lighter weights or not using them at all.
Don't arch your back, keep your abs constantly tight. Be sure not to bend your wrist, your hands should be in line with your forearms. Do not strain your neck and help to stare at a fixed point on the ceiling. 5,4,3,2,1. Stop! Next Exercise: Push up with knees on the ground. 5,4,3,2,1. Readyé Go! If you can not do it, try slowing down the pace. Do not bend your back on the way down, your head, shoulders, and hips must always be aligned.
Exercises to Work Glutes Best Glute Exercises At Home
Hi everyone. Today, I want to show you someexercises you can do to work your glute, work your backside, thatés not going to affectyour knees. These are simple movements that you can do in your home and get big results.This is what I do, what I have my clients do. Letés get started. The very first thing,all youére going to have to do is to get on all fours .You are going to be on your handsand knees. You are going to pull your core in.This looks super simple but you will see that this will actually be very, very effectivefor the backside of your leg and your glute. You are going to extend your leg out, youcan flex your foot if you would like or point
to your toes. Ités up to you and then juststarts with the leg circles. I call this all four series, because there is a series thatyou can do to really maximize the burn and the effects that youére going to receive.I am circling my foot, like Iém tracing my foot, making imaginary circle from behind,then I alternate that circle going the other direction. Now ités starting to get a littlebit warm. After I have done that for about 30 seconds, 30 seconds on one direction, 30seconds in the other, then just lift and lower. Ités really squeezing that glute, but keepingyour core hold in. Lift and lower. You are going to do twelve of those.Then you are going to take your knee about
the height of your elbow. Bring it towardsyour elbow and extend your foot back, just like this. Ités kind of like a dove beingon a fire hydrant, I know thatés weird. Thatés what you like to visualize. You donét wantto have that knee drop down or you are not going to get that outer glute section, sojust this movement, then your standard donkey kick.Do twelve knees to elbow and extend back. Then take your heel and pretend like you arestomping the ceiling up and down, just like this. You are going to do twelve of those,then you are going to do your other side. Thatés your all fours series. By the timeyouére done, they would we streaming and you
save your knees from squats and lounges.The other one that I want to show you is youére going to lay on to your back. You are goingto bring your knees in kind of close to your glutes, so that when you extend out into theslide position, your heels is about the width of your armpits and your legs are in 90 degrees.You are just going to lower down slowly, lift up, come into your slide position and squeezethe glute, really squeeze, keeping your knees in the position of your armpits. Donét extendthem out, donét close them completely in. Your down and your ups, squeezing, poweringto the heels, my toes are lifted, down and up, really squeeze. Youére going to do fifteenof these. Down and up squeezing.
Once youére done with fifteen, you are goingto come up. Stay right here, squeezing with everything you have then pulse on your knees.Just like this, squeezing your inner thighs together for fifteen, excellent movement.If you want to take it up a notch, lift one foot up, do that same series down and up withone leg lifted really maximizing the side of the glute and then switch it out, so fifteenon each side. Wonderful exercise to really tone up the glute, fire your core as welland save your knees. The last thing I want to show you, if youdonét have glides, which I love having glides. They are super inexpensive. You can orderthem online. You can take paper plates, if
youére on carpet or you can take wash clothesif youére on a hard wood floor. You are going to place your heels on the glides,going to lay your self back down, lift your hips up. This is harder than it looks. Youéregoing to be careful with this at first. Slowly extend your feet out and then pull in yourheels into those glutes, just like that. Inhale, exhale, pull in. Iém not only getting my glutebut Iém getting all my hamstring as well, so out and in.I like to finish my glute series with fifteen of these wonderful movements. Thereés a lotyou can do, but stay tuned, I will always keep teaching you enhancing what you learnedabout how to maximize your glute and how it
8 Best Dumbbell Exercises Ever HIT EVERY MUSCLE
What's up guys, Jeff Cavaliere, ATHLEANX.COM. Let's take a look today at the best Dumbbellexercises that you can be doing, and we have to qualify first that these exercises werechosen because I feel like you can get the best bangfor your buck if you're going to do just a few exercises with a Dumbbell exercises. And why Dumbbellsé We love them here at ATHLEANXbecause they allow you to train like an athlete. You have that three dimensional freedom thatyou just aren't afforded with a bar, and you also have that compact space that you canbe using to train at home.
A lot of guys don't have room for a full Barbellset but they can clearly fit some Dumbbells in their house and therefore get a great workoutin. So let's take them and break them down oneby one and point out the benefits of each as we go. Alright first up is the Dumbbell Curl andPress. And yes, this is a compound exercise. Most of the exercises in this tutorial will becompound exercises. Because again, we have to get the most bangfor our buck, get that work done, get the muscles working quickly.
Well with the Dumbbell Curl and Press we havea Bicep movement and a Shoulder movement. And what's great is we actually get them toblend themselves together, a pull and a push, because of the functionof the Biceps. We know that the full function of the Biceps,to fully contract, has to include some sort of elevation or flexion here of the Shoulder. Well we get that, we get the Curl, we getto continue it right up and through into a flex Shoulder which completes the ShoulderPress. So we have antagonistic muscles that normallydon't like to work together that are actually
working together for the common good hereto create a great exercise. Next up is an exercise I like to call theCrush Grip Goblet Squat. Yes it's a Goblet Squat, we know that a Goblet Squat is a greatway to train our lower body. Everything, our Glutes, our Quads, our Hamstrings,and what's great about the Goblet Squat is it actually drops us right down into our naturalcenter of gravity. So for those people that have a difficulttime figuring out where they should be squatting or how wide their feet should be, if you attempt the Goblet Squat normally,you'll squat right into the position that's
most comfortable and biomechanically correctfor you. Beyond that, with the Crush Grip we're actuallygetting a chance to incorporate some upper body activity into what would normally bea passive movement for our upper body. If you grab a Dumbbell, on the normal GobletSquat position which is just holding underneath, you're not really doing anything activelyto hold that Dumbbell, other than supporting it with your hands.But with the Crush Grip, you're actually squeezing the Dumbbell between your hands. You're getting an activation of the Chest.You're getting an activation of the Delts.
You're getting an activation of your Traps.You're getting an activation of your Core. Everything now is working, from top to bottom. This makes a superior version of a GobletSquat, which was already a great exercise. Next up what some people call the Upper BodySquat, the Dumbbell Pullover. I've covered the Dumbbell Pullover now intwo references. One as a back exercise and one as an upperchest exercise. You know what, I don't care how you do it,it's all in the technique. Either way, this is one of the best exercisesyou can do, especially if all you've got is