Thursday, October 22, 2009

Get a Rockin' Rear View

Tighten Your Backside

I just signed up to  Jillian Michaels' newsletter, and I have to say it's one of the few newsletters I actually open and read. I try to do my exercises every day. And I still do almost the same routine I did when I was 17....that was 30 years ago. I don't keep up with the new fads much, but I'm gonna tell you, 20 minutes a day of old fashion exercise works. Anyway I'm posting this because it's a new exercise and honestly I need to work a little harder in this area these days ;)

So you think you need a machine to work your glutes, hamstrings, and lower back, huh? Arnold Schwarzenegger didn't think so. He relied on stiff-legged dead lifts, which produce killer glutes if done properly. Dead lifts were cool in the seventies and eighties, but modern machines made them seem a little too low-tech to be effective. But this classic exercise of the bodybuilding era is worth a second look.

Working the glutes, hamstrings, and lower back in a free-form position means that the rest of your body has to work a little harder to support itself during the exercise. And that provides bonuses, such as improved coordination and balance. It also burns more calories.

Want to give this dead lift a try? Here's how to do it:

Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or "soft." Hold a barbell in your hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.

Bend your torso forward slowly, lowering the bar or dumbbells toward the floor. Keep your knees slightly bent and your back flat through the entire movement. Lower the bar until your torso is almost parallel to the floor. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat.

Adhering to proper form is extremely important during this move; otherwise, you can injure your lower back. To prevent injury, keep your eyes focused forward. This helps keep your back in the correct position. Don't round your shoulders or bend your knees too much, and be careful not to use too much weight.


eight helping hands said...

hmmmmm, may not be the exercise for me, I tend to be accident prone and would probably hit me foot or head with a dumbell. Good luck I hope it works for you!!!

Lemonade Makin' Mama said...

You're so cool Shelle.

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