One of the best exercises for strengthening and lifting your glutes are lunges. They raise your heart rate and work your muscles. Make sure that you use proper form. Stand with feet hip-width (holding dumbbells is optional but adds more intensity to the exercise). Take a large step forward with your right foot and bend both knee's until your front thigh is parallel to the ground and your back knee approaches, but never touches the ground. Next, repeat with your left leg.
Changing the length of your step can change the focus of the exercise. A longer stride focus' the rear end muscles, and a shorter step works the quads more.
If you don't have the room to do walking lunges, try reverse step lunges. With feet parallel, keeping them slightly bent and your abs tight, take a step back with right leg, bending both knees. Hold for a second, and move back to original position.
Another option is to anchor your back leg with the top of your foot on a workout bench or a sturdy chair. The bend your front knee( keeping it aligned with your foot and not going forward over your foot), and then rise up. Mix the three different kinds up in one workout, or spread them out and do twice a week. I assure you, you will feel a difference in your muscles quickly!
12/14/12: Exercise Diary- Wednesday
Spin class- 44 minutes
Strength train- legs/biceps (gym)
Leg extension- 20lb
walking lunges- 50 strides
biceps row- 15lb (in plie')
leg abductor-70 lb
hammer curl- 15lb with lunge
leg press- 120 lb
preacher curl- E-Z bar with 40 lb
Seated leg curl- 70 lb
low cable row- 40 lb
12/14/12: Food Diary- Wednesday
Breakfast-
8 oz. non-fat Greek yogurt (90 cal)
1 cup organic egg whites, 1 cup organic spinach, 2 broccoli pieces (140 cal)
2 pieces Ezekiel bread, Butter flavored spray (160 cal)
A.M. Snack-
protein shake (125 cal)
Lunch-
3 oz roasted chicken, spices, no salt (150 cal)
salad- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1/2 red sweet pepper, cherry tomatoes (61 cal)
3 oz. brown rice (105 cal)
P.M. Snack-
1 whole grain tortilla, 2 tbls hummus, sweet red peppers, spinach sliced ( 277 cal)
Dinner-
4 oz. salmon (240 cal)
1/2 cup whole wheat pasta with 4 asparagus spears,snap pea pods, 4 cherry tomatoes, shaved Parmesan, Evoo (210 cal)
Dessert-
1/2 banana(57 cal)
1/2 oz dark chocolate (over 70% cocoa)(90 cal)
TOTAL CALORIES-1705
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