Muscle shaping articles
6 Moves for Stronger Glutes
For many, the glutes are an important asset when it comes to beachside beauty or looking good in jeans, but these muscles actually serve a greater purpose when it comes to balance and remaining injury-free. When matched with a healthy diet, regular strength training and the right swim suit the gluteals will be primed for both function and fashion all year long.
The gluteals (or glutes) are made up of three muscles that surround the posterior and lateral aspect of the hip joint.
Try This 45-Minute Boot Camp Workout
It's summer, which is the perfect time to hit the great outdoors with your clients to enjoy one of the best types of workouts! Research has shown that exercising outdoors improves mood, so why not help you feel better while getting stronger?
Boot camps have high success rates because they can be designed for anyone and everyone as long as you know the key components to a successful class. Here are a few things to keep in mind:
-Choose an easily accessible, safe and well-lit spot for your boot camp (it doesn’t hurt to find a beautiful park!).
-Include a thorough warm-up AND cool-down that incorporates the same movements that will be used during the workout.
6 Moves for a Stronger Core
We have all seen countless ads for exercise programs that promise a “flat belly.” Unfortunately, the promise of a flatter abdomen misses the mark when it comes to a fit mid-section, which functions to support your spine and promote good posture, among other things. In fact, upon further consideration, a flat belly isn’t really what most of us desire because it doesn’t account for a healthy core and the muscular development that goes along with it. An effective workout program for the mid-section consists of a targeted approach for all of the muscles surrounding the trunk and results in defined, functionally appropriate core musculature. When combined with a balanced diet and a comprehensive fitness plan, the following exercises provide a multi-directional strategy for working the muscles of abdomen and back, which will give you the waist you both want and need. Perform these moves for 10 to 16 repetitions each, three times a week.
Lower-body Circuit Workout
For many people, toned and “sculpted” legs are high on the list of fitness-related goals. In reality, the term sculpted really means to train the muscles in a way that stimulates them to grow so they provide a nice shape to an area of the body. Of course, a comprehensive fitness program plus a healthy, balanced diet are also essential in bringing about a favorable body composition so that the toned muscles are more readily visible. Try this lower-body routine to mix up your workout and sculpt shapely legs. Perform these exercises in a large circuit, moving from one movement to the next after completing 10 to 15 repetitions of each. For more challenge, repeat the circuit two to three times.
1. Pause Squat
Sample Class: Functional Strength For Older Adults
Class Take-Out: Use a three-pronged approach to help frail participants move better, get stronger and improve their balance.
Baby Boomers are constantly bombarded with promises to lift, tighten and rejuvenate their bodies and “turn back the clock.” Truthfully, fitness professionals can roll back the clock for older participants! When you improve strength and stability, you increase functionality and combat the effects of sarcopenia (age-related muscle loss).
This class targets the somewhat frail older adult with a three-pronged approach to functional strength. By addressing mobility, strength and balance, you improve posture, facilitate the activities of daily living, and reduce the risk of falling.
Try This Lower-body Fat-blasting Workout
Everyone is individual and unique. Because of this, weights and intensities will vary, so specific weights are not provided. Your goal is to feel the burn and max yourself out by the number of repetitions listed. If the repetition range is eight, then you will lift a heavier weight than if the range was 15. This may take some guesswork and testing on your part. Pick a weight that you think you can handle for the listed reps. If it feels too light (like you could continue lifting that weight beyond the listed repetitions), increase the weight during the next round. Make a note of the weight you lift, so you can try to lift a little heavier every few weeks. Remember, gains and improvements are made when you step outside your comfort zone, so if you are “comfortable” lifting the weights, increase it a bit to achieve results faster and more effectively!
Always start each program with a five-minute light cardio warm-up.
Modify as necessary—these are merely guidelines, so push yourself, but don’t kill yourself. Work smart!
Get a heart-rate monitor. It makes it much easier to track your progress and get to within your estimated max heart rate. To find your estimated max heart rate, subtract your age from 220. For example, a 30-year-old man has an estimated max heart rate of 190, so 90 percent of his max heart rate is 162 beats per minute.
8 Exercises Every Woman Should Be Doing
Strength training is an important part of improving your overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life. The purpose of this campaign is to celebrate strength training and the strength of all women, no matter their size or life circumstance.
Core-strengthening Exercises That Help With Back Injury Rehab
Back injuries happen for a variety of reason, including improper lifting, falling or traumatic accidents. Depending upon the severity of the injury, some people require surgery along with rehab and therapy. Rehabilitation is an integral aspect of spinal health to ensure proper posture, core stability, movement awareness and muscular strength surrounding the spinal discs.
The core is comprised of the axial skeleton and the muscles surrounding the spinal column. In this region, 30 muscles attach or originate between the spinal column and the abdomen, low back, pelvis and hips. These muscles transfer and receive forces between the upper and lower limbs. Therefore, core strength is vital for nearly every movement experienced within our daily lives.
Most people who suffer a back injury are eager to revisit their regular life duties and hobbies, but rushing back into life is not ideal when pain, scar tissue and weak musculature are present. When rehabilitating the spine, these three principles are important to ensure steady emotions throughout the treatment.
* Breathing is essential not only for life, but also to prevent you from holding onto stress within the musculature. When you feel stressed about your back, take three deep inhales and exhales.
The Kamagon Ball Workout
By Keli Roberts
This 15-minute circuit-training workout features five Kamagon Ball exercises. After performing a 3- to 5-minute warm-up, do each of the following exercises for 60 seconds with 10 seconds of recovery in between. Complete all the exercises in quick succession and then take two to three minutes to recover before performing a second set.
20-Minute At-home Bodyweight Circuit
The holidays can be a frustrating time. The solution? A circuit workout. All that is needed for this 20-minute at-home body-weight circuit is a little space in the family room, basement or hotel room.