Thursday, June 08, 2017

Side lunges

You can do this with free weights held at your shoulders (advanced) or with your arms at your sides.

Stand with legs shoulder width apart. Step your left foot behind the other while bending both legs. Try to get your right leg as close to a 90 degree angle as you can.Lunge with your left leg. Repeat for four sets of ten repetitions.
Switch legs.

Stretch your quadriceps, hamstrings, adductors and abductors. This is an advanced exercise, with or without free weights. You can also do it with a barbell behind your neck, but free weights are less strenuous on the neck and back.

Check out Pocket Guide to Fitness on Amazon.

Thursday, June 01, 2017

Half Roller

I always wondered what half rollers were for, until I recently saw a female  trainer doing lunges on the flat side of one, as the curved side was on the floor. I of course knew that doing the lunges on the half roller would better her balance. I asked her what muscles seemed most activated. She said her gluteus maximus. I thought it would be the main leg adductor or sartorius. When I tried it, that is where I felt it. 

Upon her recommendation, I did front and side leg lifts on the half roller,while balancing standing on the opposite leg. As I thought, deep abdominal muscles are activated when you do leg raises and other exercises on the side roller. (The curved side of the half roller rests on the floor.)

Try it! Pick an exercise and do at least two sets of 10 repetitions. Work your way up each week. See if your deep muscles are activated, sucking in your surrounding muscles and fat tissue for a thinner look, and increasing your strength and balance.

Check out Pocket Guide to Fitness on Amazon.