Stiff legged-deadlifts and squats are highly effective boosts for your backside. The key to both exercises are the use of good form to be most effective and avoid injury.
The stiff-legged deadlift targets the hamstrings, glutes, and erector spinae. Standing with your feet hip-width apart, holding a dumbbell or E-Z bar with weights on it in your hands, keeping your legs straight, but not locked. Extend your arms toward the floor, palms facing the front of your thighs. Hinge forward from your hips until your upper body becomes almost parallel to the floor. Your arms should be hanging below your shoulders. Contract your glutes, while keeping our core engaged as you raise your head (with a flat back) to the starting position. Repeat. Don’t flex your spine or lock-out your knees. Be methodical about the up and down motion.
Squats are effective for developing and toning your quads. Keep your feet hip-width apart. Your toes can be straight forward, or slightly turned out.(*make sure that your knees track over your toes) Slowly bend your knees, moving your rear end toward the floor. Engage your core muscles and go to a challenging level, eyes looking forward. If you have pain in your knees during any phase of this exercise, STOP, and consult your physician.
We all want to feel comfortable when wearing shorts and swim suits. To do this, you need to keep the quads and glutes muscles’ toned. Keep them engaged and working hard for best results.
Wednesday- 06/13/12 Exercise Diary:
barre class- 1 hour
Biceps/back DVD- 45 minutes
Wednesday 06/13/12 - Food Diary:
1 cup egg whites, with spinach, mushrooms, brocolli slaw (130 cal.)
2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)
1 cup non fat cottage cheese (160 cal.)
1/2 cup of bluberries(30 cal.)
lo-carb ,whole wheat wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz , romaine- (300 cal.)
Salad - spinach, garbanzo beans, beets, zucchini, carrots, no calorie caesar dressing (Waldon Farms)(2 tbls)( 100 cal.)
12 almonds,sunflower seeds, pumpkin seed, roasted, no salt ( 165 cal.)
handful dark chocolate acai berries (120 cal)
5 oz Marinated flank steak (low sodium tariake )(210 cal.)
1/2 cup kale, mushrooms, scallions, pea pods,scallion, garlic, EVOO ( 90 cal.)
red tomatoe, fat free feta,basil EVOO(175 cal.)
1/2 cup raspberries, 1/4 cup breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)
Homemade popcorn ( 90 cal)