While this year’s leonine March went out as it came in and Mother Nature played a snowy April Fool’s joke on some parts of the country, rest assured that you’ll be doffing your woolens and donning your beachwear in just a few short weeks. Make sure you look good coming and going with the following exercise tips from The Sports Club/LA. (Be sure to check with your doctor to be sure you are able to exercise.)
To get a better booty, Rachel Ross, Advantage Trainer & TargetZone Master Trainer, The Sports Club/LA suggests doing moves that load the glutes in different planes of motion and require balance and focus. “When training the glutes, remember to flex at the hip not the spine. First flexing at the hip then subsequently flexing at the knee properly sets up the glutes to work to their maximum potential. Keeping the spine long keeps the spine safe and emphasizes the work of the glutes.”
THE MOST PERFECT AND COMPLETE MULTILUNGE EVER
Begin standing, holding dumbbells or kettle bells by the sides. Lunge out to the front reaching forward with the weight towards your feet. Reach from the torso and avoid sagging the spine. As you press off the front foot, curl your arms in a slight scooping motion as you step the front foot back to neutral. Now take that same leg out to the side for a side lunge. Again, reach for the feet, reaching the sternum forward. As you propel the body back to the start position, execute the same scooping biceps curl. Lastly, step the same leg out 45 degrees behind you again reaching for the feet. Rotate your body back to the start position as you scoop your arms through the biceps curl range of motion. Repeat 3 more times on the same side. Then begin all over again on the second side. This exercise is great for glutes, core, and arms.
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STORK SINGLE LEG SQUAT
Begin standing on the right leg holding a medicine ball. Reach your sternum forward as your left leg reaches back. Your body should land in a plank position parallel to the floor. Begin to bend your right leg, reaching the medicine ball to the floor while keeping your body parallel to the floor. Perform 10 repetitions then switch sides.
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