Time to get your butt in bikini shape

April 1st, 2013 3 Comments

If you haven’t already been sunbathing over spring break :)

In this video I show you 4 exercises other than your basic squats and lunges that you can do to tone up your glutes. Reader Anne wrote in and said that squats and lunges cause pain in her knees, and she would love to know glute exercises that didn’t. Between my trainers and a physical therapist, we came up with these 4 that are great at isolating your glutes.

You can do them with or without weights. As I am trying to build up a little muscle back there, I use heavier weights: 10-20 lbs. I also have to be mindful of my lower back which inhibits me from going heavier, but you can!

Also check out this squat-row combo and this video for more ways to tone up your glutes.

Finally, I have to apologize for the production value of this video. The girl who helped me was so sweet to shoot it, but it didn’t come out the way I had hoped. As the years pass somehow it’s getting harder to find people to help me shoot these things…..

(Video head to toe: bead head hair, Nike top, Lululemon pants, Reebok shoes)

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Angles and Reps: Toning Your Inner Thighs Edition

March 12th, 2012 6 Comments

This round of exercises from Cederick my trainer proved to tighten my inner thighs in 2 weeks! Remember, I also spin, do yoga, and lift regularly, as well as eat with a healthy conscious so that all helps too :)

You’ll notice most of the movements are the same as what you would do to work your glues. The difference is the positioning of your feet and your focus. The challenge here is to NOT use your glutes as much as your inner thighs to control the movement.

Remember the principle: lighter weight + lots of reps + multiple angles that target same muscle group. For each exercise, you’re going to do a set of 20. I’ll complete one round on a day when I’m lifting chest or back. See those angle and rep exercises here.

Wide Leg LOW Incline Squats

Put the same amount of weight on the machine as you would with a normal squat. Place your feet low on the platform with your feet turned out wide as I have above. Lower your legs down farther than feels comfortable and then push up through your heels.

Side Lunges with Weights

*Click for a bigger picture*

Let me break this one down for you:

Stand tall with the weights in hand (Grab moderately heavy weights. I have 8 lbs here. Due to my sensitive lower back, I keep it light in this exercise.)
Lunge far out to one side, allowing your lower body to come down to your knee and the weights to go on either side of your foot.
Pressing on the inside of your foot and squeezing your inner thigh, push back up to standing tall.
Repeat for the other side.

Adductor Squeezes

Yeah, I hate this one. I dislike it first because it’s just tedious and mechanical. Then of course, it sucks to spread your legs wide open for the gym to see. But, whatever, it’s necessary.

I do 80 lbs, squeezing for 1 minute.

Sumo Squats

I’m sure you’ve done these before. Instead of pushing with your glutes, squeeze with your inner thighs to push you up. Also focus on keeping your shoulder blades pulled together and chest high. I use a 20 lb weight.

Leg Raises

Your thighs should be engaged and getting tired at this point. This simple leg lift will help you tone and rest. Lay down as I have above and raise your leg with your inner thigh trying not to use your glutes. Do 20 reps then turn your toe out and do 20 more. Repeat for the other leg.

Side Leg Raises with Weights

The positioning on this one is awkward so just find something that feels comfortable. Move your bottom leg forward and steady a light weight with your hand. Honestly, you might not even need the weight. Straighten your leg, relax your foot, and use your heel to lead your leg up. Do as many as you can, 20 being the minimum.

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Toning Up With Angles and Reps: Back Edition

January 31st, 2012 No Comments

Sorry this post is a day late…but better late than never, right?!

I was so happy to hear that you guys enjoyed this perspective and incorporated into your workouts last week!

Today, I’ve got back exercises for you. Anytime you’re pulling you are also working your biceps, so they will get some tone out of these movements too. Feel free to grab some light weights and do 30 bicep curls in between sets if you’d like! (No, don’t say, “Yeah, right.” Say, “Absolutely!”)

Remember, the philosophy is less weight, more reps, at several different angles.

Remember, you can click the pictures to make them bigger!

ASSISTED PULL UP

I’ll start with this machine because I’m sure you’re all familiar with it.

The yellow circles here indicate our target area, your lats. The red arrows indicate groups you need to be aware of during the exercise. Here, we want to keep our core engaged and traps, the muscles joining your shoulders and neck, relaxed.

Make sure you choose a weight that is easier than you would normally use. On this machine, the higher the weight, the easier the pull because the weight is off-setting your body weight.

As you’ve seen there are three handle grips you can utilize.

You want to do 10 pull ups on each grip for 30 total.

Make sure when you lower your body down, you go all the way down for a full extension. Yes, it’s harder this way.

Please note the lateral pull-down machine has grips 1 & 2 as well. To utilize “Angles and Reps” there, turn your palms away from you as you grab grip 1 for 20 reps, then turn your palms towards you when you grab grip 2, for 20 reps.

OVERHEAD ROW w/a TWIST

For this exercise, you’ll need to find a cable machine where you can attach the appropriate handle (see above).

You’re working your rear delts and lats here.

Here’s what you do.

Attach the handle and choose 2-3 plates (go easy to start).
With the handle in hand, move away from the stack of weights so your arm is fully extended almost pulling you forward.
Place one foot out in front of the other to create a wide base. Engage your core.
Turn your palm towards the floor.
Using a twisting motion, turning your palm inward, pull the handle to your chest line.
Release for a full extension.
20 reps each side.

Row + Lunge

Immediately following the above set, lower the handle to the ground for this exercise and add 2 plates of weight.

This movement is basically a row combined with a stationary lunge. I thought you should see it clean before I go into the breakdown.

Here the target is your back, rear delts, and butt, but you need to be aware of the other elements involved.

In the left picture, the red arrow directs you to my shoulder that is being pulled forward by the weight of the handle. Yellow arrows point to my legs, the back is straight, the front slightly bent. In the blue circle, you’ll notice my palm is facing the ground.

To preform the movement:

With your abs engaged and most of your weight in your front food, lower the back knee straight down until your front quad is parallel to the ground.
While you lower, pull the handle back with a twisting motion, turning your palm inward until your elbow is at a 90 degree angle.
Push up through your heel as you extend your arm.
Do 10 reps on one side then switch to the other, twice. 40 reps total.

Additionally to mix up my exercises, I do the the squat with a row I posted a few weeks ago. Click the link for instructions, here is the pic.

**Remember you can click the pictures to make them bigger!

REAR DELT FLY

Again on this machine it’s all about your grip. Your position stays the same: arms almost fully extended and straight posture.

The red arrows again indicate areas to focus on: relax your traps, engage your core.

Simply:

Move the position of the machine arms to the first notch.
Add “medium” weight to the stack (10-40 lbs)
Sit upright with your face and body against the cushion (yes, it’s uncomfortable) with your arms extended in front of you.
Relax your traps and pull backwards, squeezing your shoulder blades together.
Slowly release your arms back to the starting position.
20 reps at each grip.

The first and last grip are a little awkward, but I feel like my rear delts have gotten a lot stronger since I’ve been working these new angles.

LOWER BACK

Exercises to strengthen your lower back from Mary Rambin on Vimeo.

I posted this video last year to give you three options to strengthen your lower back. Afterwards do a counter stretch that rounds out your back: cat/cow yoga movement, lay with your tummy on the ball, or lay flat on the ground and hug your knees into your chest.

You’ll also notice I recommend a dead lift here so you might as well use the angles and reps approach I suggested last week!

CREATING A WORKOUT

So now on to the fun stuff, your workout!

Now, when I work out my back I also combo it with another muscle group, either legs or biceps. If you didn’t notice, I’m wearing the same outfit in this week’s post as in last week’s Gluts Edition (that one’s for you Alice) because I did two groups on the same day. IT’S KILLER!! But that’s the point isn’t it?!

I’ll give you both options here.

Back Only

20 minutes cardio
30 pull ups light weight (10 on each angle)
60 Rear Delt Flies (20 reps each angle)
40 Overhead Rows (20 each arm)
40 Lower Rows (10 each arm and leg, 2 times)
50 Back extensions on the ball
40 Pull downs 30-60 lbs, challenging weight (not shown but referenced in first section – 20 wide grip, 20 inner grip palms facing you)
20 Rows + Squat
30 Dead lifts with 10-15 pound weights
20 Regular Rows (not pictured) or a Bent Over Row (MTM video instruction here) – USE A CHALLENGING WEIGHT!

Back and Legs

10 minutes cardio (StairMaster or Elliptical)
40 walking lunges with 10 lb weights
30 pull ups (10 reps at each angle)
Complete all three leg exercises (presses, deadlifts, Abductor) from “Glutes Edition” here
60 Rear Delt Flies (20 reps each angle)
40 Overhead Rows (20 each arm)
40 Lower Rows (10 each arm and leg, 2 times)
50 Back extensions on the ball
20 Rows + Squats
20 Leg Extensions (not shown here) with challenging weight
20 Leg Curls (not shown here) with challenging weight
30 Pull Ups (10 at each angle) removing at least one plate of weight
20 Regular Rows or Bent Over Rows (MTM video instruction here)
40 Lower Row + Lunge (10 each side, 2 times)
50 lower back extensions on the ball

Ok, I think you’re all set. As always, feel free to ask questions in the comments because if you are wondering about something, someone else is too. Let me know how it goes!

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Toning Up with Angles and Reps: Glutes Edition

January 23rd, 2012 8 Comments

Cederick – my new trainer and owner of Next Level Fitness in Houston – has a unique approach to toning: “Angles and Reps.”

As women, we know in order to stay slim and not bulk up, we should use light weights and do more repetitions. Cederick intensifies this philosophy by also changing the angle at which you perform the exercise so you target the muscle in a different way.

Over the next few months, I’ll post pictures of how you can utilize this strategy with machines and free weights. Thus far I’m loving it!

Today, I’m talking about glutes because that has been the most notable change for me.

Seriously, my saddle bags are GONE on the sides of my legs and my butt is much firmer…even a little bigger. TMI, I know, but you need to know what you’re after, right?!

Here are three different exercises that target your gluts using angles and reps.

Incline Leg Press

You can do this on the incline leg press as I am above and add plates (I use 2 45 lb plates) or on the horizontal machine (90-100 lbs on the stack). Or you can do both because laying flat and being at an incline CHANGES THE ANGLE of the exercise!

The angles I will focus on here involve your feet. Hopefully yours aren’t as gigantic as mine :)

In the first position your feet are at 90 degrees and hips’ distance apart. The second, you take your heels to the edge of the platform and turn your feet out. The last position, you bring your feet together at the bottom of the platform.

In each position do 20 reps WITH MINIMAL REST.

Dead Lifts

If you do not have a board to change the angle of your feet use two plates next to each other. I borrowed “Bunny’s Board” for this pic – I’m guessing since the exercise was successful in toning her butt they commemorated her with a personalized board!

To preform a dead lift:

Grab 15-40 lbs of weight total. I use light weight because I have a bad back.
Pull your core in, stand tall.
With a flat back, pulling your shoulders down from your ears and back towards the wall, hinge forward to drop the weight down to mid-calf.
Make sure your legs are straight. My left one is a little bent in the picture.
Pushing through your heels, keeping your core engaged, and squeezing your glutes, push yourself up to standing with a flat back.

Do 20 reps at each angle.

Abductor Machine

You’ve all been on this machine I’m sure, but I’ll bet you never thought to bend over while you’re seated. I hadn’t, but I’m glad to know about this angle. I believe this has been one of the key movements in toning my gluts.

In this exercise I use 80 lbs (although not in this pic because I could barely move my legs!).

The first set of 20, I put my feet on the lowest step and sit up tall (not against the cushion) with my core tight. Immediately following that set, I bend over, move my feet up to the top step, and push out 20 more reps.

Finally, I wanted to add one more exercise you can incorporate during this circuit that doesn’t involve weights. It’s like a dead lift and warrior 3 position from yoga combined to tone your gluts and improve your balance.

The slower you go, the harder it is and the more progress you’ll see.

Do 20 in a row on each side as dynamic rest in between your lifting sets. If you want to intensify this movement add weights or bring your arms out straight in front of you as you lower yourself parallel to the ground.

For a complete glutes workout:

20 minutes of cardio (StairMaster or the elliptical on 12-14 incline are best for your butt)
30 walking lunges with 10 pounds in each hand
Complete all 3 exercises at each angle.
“T Dead lifts” (video above)
Repeat all 3 exercises. Decrease weight if necessary.
30 walking lunges with 10 pounds in each hand.
Hamstring curls on the machine with 40-50 pounds, 20 reps.
“T Dead Lifts”
Stretch!

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Lunges on the treadmill?!

December 12th, 2011 No Comments

Squeezing in a workout at the very small hotel gym yesterday, I saw this guy doing lunges on the treadmill.

I introduced myself to Jeff, a graphic designer from Chicago, to get the details on his workout.

He sets the speed to about 1.0 and varies the incline and weight for 1-2 minute intervals, tapping his knee to the belt with every lunge.

Genius adaption in limited space!

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3 exercises to get your butt bikini ready!

April 11th, 2011 No Comments

Here are 3 movements you can do anywhere to get your butt in shape for the summer. Do three sets of each or throw them into your weight workout between sets.

Make sure you keep your abs tight so your back stays straight.

Do the movements first without weights then if you want the challenge, start with 5 lbs and increase as you feel comfortable.

BTW, these exercises are not just for women. Guys, grab some dumbbells and take on this challenge!

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A Holiday Lower Body Blast

December 13th, 2010 No Comments

– Jeff Halevy, Our Trainer

MR Note: During the holidays, it’s even harder to find time to go to the gym. For Jeff’s circuit, you’ll only need a coffee table so you can do it at home or while traveling. Try it out after a brisk jog for a solid 45 minute workout.

It’s important for you guys not to give up on your fitness regimen because of a busy party schedule. If you maintain your focus now, it will be easier to rev up your engines in the new year.

Do 12-15 reps per exercise/leg for 3-4 sets of this circuit.

Trust me, staying active will keep you energized and positive during all of the extra stress (and extra calories) during the holiday.

One Move To Improve Your Athletic Prowess

November 8th, 2010

MTM Trainer Jeff Halevy reveals a simple exercise that has more benefits than I ever expected!

“There’s one move that’s a time-tested winner for improving performance in just about every sport; one that has helped countless fighters, dancers, golfers and tennis players — pro’s to Joe’s — improve their game: the lunge with rotation.

The lunge with rotation works just about your whole body, but the reason it helps improve performance in so many sports is because it teaches the body to disassociate the hips from the shoulders. Most of us tend to move like robots; if our hips turn, so do our shoulders and vice versa.

Performance in any sport that requires rotational strength — power generated by the rotation of the torso — will be limited by our inability to create torque between our shoulders and hips. The more we improve our ability to twist our shoulders away from our hips, the greater the potential energy we’re creating…and the greater the energy we’re creating, the greater the impact on the end recipient of that energy: a golf ball, tennis ball, or someone’s face!

Another benefit of this move is the hip and core stability and balance it creates: in a nutshell, it means it teaches our body to move and stay balanced. How many golfers have you seen get off-balance from their swing? And increased stability allows us to direct more force: Can you throw a ball harder standing on a balance beam or the ground? Exactly.

Beginners can start the lunge with rotation using their body weight alone or a lightweight object (eg a tennis ball), while the intermediate and advanced can begin by working with a medicine ball.

To perform the movement, begin standing with your hands together or around a medicine ball tucked under your chin. Take a step forward into a lunge. As soon as you’re stable in the bottom position of the movement, extend your arms straight out and rotate as far as you can to the side of the lead leg. Be sure to not let your shoulders and upper back round. Rotate back, bring your arms/the ball back in and return to the standing start position. Repeat the same process with your other leg. That’s one rep.

Set and rep ranges depending on skill and weight of the medicine ball can vary from 2 sets of 15-20 reps using no medicine ball, to 3-4 sets of 8-12 with an appropriately heavy medicine ball.

Try this move out twice a week for a month or two and just watch your game — regardless of which one it is — improve!” (via NY Examiner)