L eg & Glute Exercises and St retches

Transcription

1 L eg & Glute Exercises and St retches Strengthening Exercises T he gluteal muscles, or glutes, are one of t he largest muscle groups in t he body and an area t hat most people want t o tone. For t unat ely, it 's relat ively easy to isolate and exercise t hese muscles. We'll show you sever al exercises to st rengt hen and defi ne your but t, including hip extensions and lunges. L et 's st ar t t his lower -body wor kout wit h donkey kicks, which wor k your but t and your lower back. Bent Leg Donkey kicks Assume start position as shown by kneeling down and supporting your upper body on your forearms. Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling. Return to start position and repeat with left leg. Perform 1-3Setsof 15repson each side. Straight Leg Donkey Kick Straight leg donkey kicksare an e ective way to work the butt. You don't need any fancy equipment for this glutes exercise, just an exercise mat.assume start position as shown by kneeling down and supporting your upper body on your forearms. Lift right leg behind you so your foot lifts up toward the ceiling while keeping it straight. Return to start position and repeat with left leg. Perform 1-3Setsof 15repson each side.

2 Hip Extension on Stability Ball In a hip extension, the handsand toesare positioned on the floor and the legsare raised one at a time. This variation of the glutes exercise uses a stability ball for support. 1. Assume start position asshown by laying face down on stability ball, handsand toeson floor. 2. Extend left leg toward ceiling. 3. Repeat on right. Perform 1-3Setsof 15repson each side. Donkey kick with Stability Ball Assume start position as shown by supporting body weight on stability ball. Balance on right foot, and kick left foot out behind you. Repeat with other side. Perform 1-3Setsof 15repson each side. Plank with Butt Lift For a challenging glutes strengthener, try this plank with butt lift. Keep your motion slow and controlled for this exercise. Assume start position as shown. Bend left knee with foot flexed. Lift foot up toward ceiling, then bring back down and hover knee above floor. Repeat with other side. Perform 1-3Sets of 15 reps on each side.

3 Stationary Lunge with Hip Extension The stationary lunge with hip extension incorporates two moves in one exercise. M imic these photos to ensure you're using the correct form for this butt-building exercise. Assume start position as shown. Lower body by bending both kneesat 90-degree angles. Return to start and extend leg out behind you, contracting butt muscles. Repeat with other side. Perform 1-3Sets of 15 reps on each side. Hamstring Bridge with Stability Ball The hamstring bridge with stability ball works the thighs and butt while also stretching the lower back. The exercise requires pushing against a surface with the feet while elevating the back. Assume start position asshown by lying on floor, bottom of feet supported on ball. Lift your hipsup o the floor and contract your butt and hamstrings. Perform 1-3sets of 15 reps. Hamstring Curl with Stability Ball Assume start position asshown by lying on the floor, back of calvesresting against ball. Lift butt o floor by lifting hips toward ceiling. Pull the ball in with your feet. Push the ball back out. Perform 1-3sets of 15 reps.

4 Hamstring Curl with Stability Ball The hamstring curl with dumbbell utilizes a small weight to work and strengthen the muscles in your thighs. The exercise requirespulling the legsin toward the back of the body. Assume start position asshown by holding a light dumbbell between your feet. Bend at knees to pull dumbbell toward butt. Slowly lower weight to start position and repeat. Perform 1-3sets of 15 reps. Single Leg Bridge The exercise requires simultaneously pushing with one leg and stretching with the other. Assume start position as shown by bending right leg and lifting left leg up toward ceiling. Lift butt o floor by pushing o right foot and lifting hips toward ceiling. Return to start position and repeat on other leg. Perform 1-3 Setsof 15repson each side. Romanian Deadlift (RDL) with Medicine Ball The dead lift with medicine ball incorporatesa weight into a basic stretch motion. It isimportant to keep your movements fluid and gradual with this exercise to avoid strain. Assume start position as shown. Keeping the medicine ball close to your body, slowly lower it down toward your feet. As you return to start position, contract your butt and hamstring. Perform 1-3sets of 15 reps.

5 Single Leg RDL with Medicine Ball The single leg dead lift with medicine ball buildson the basic dead lift by adding a leg extension movement. The movement e ciently exercises your strength, balance, and flexibility. Assume start position as shown. Keeping the medicine ball close to your body, slowly lower it down toward your feet as you lift your leg behind you. As you return to start position, contract your hamstrings and glutes. Perform 1-3Setsof 15repson each side. Squat with Dumbbells This version of the squat requires holding a "sitting" position in the air. You may choose to incorporate weights into this leg exercise for added strengthening benefits. Assume start position as shown, legs shoulder width apart, toes slightly pointed out. Keeping your weight in your heels, bend at knees and push your hips back as if sitting in a chair until your thighs are parallell with the floor. Return to start position and repeat. Perform 1-3 sets of 15 reps.

6 Overhead Squat with Medicine Ball Thisversion of the overhead squat incorporatesamedicine ball to the basic squat to add a strengthening component to the motion. The exercises requires holding the ball above your head while lowering your legs into a "sitting" position. Stand up with feet shoulder width apart, toes slightly pointed out and medicine ball overhead. H old the ball overhead as you bend your knees and push your hipsback asif sitting in a chair. Return to start position. Perform 1-3setsof 15reps. Sumo Squat with Medicine Ball The sumo squat with medicine ball involves a deeper bending of the knees than the previous squatting exercises which really utlizes the glutes, hamstrings and inner thighs. Care should be taken to move slowly and fluidly to avoid straining the knees. Start with legsaswide apart asyou can comfortably stand. Bend your knees out to the side, and lower the medicine ball toward the floor. Make sure to keep your back straight. Contract your leg muscles and squeeze your inner thighs and butt on the way up. Perform 1-3setsof 15reps.

7 Stationary Lunge with Bar The stationary lunge with weight bar uses a support, which allows you to bend your legs close to the ground and achieve a more stimulating workout. The exercise requires bending the knees at 90-degree angles and lowering your body towards the floor. Assume start position as shown. Grip bar with one hand, rest the other on your hip. Step back with leg to form a split stance, and lower that knee to the floor to form two 90-degree angleswith both legs. Hold for 2 seconds, and come back up into the split stance. Perform 1-3Setsof 15repson each side. Side Lunge with Medicine Ball The side lunge stretches the legs. The movement requires bending one knee while stretching out the opposite leg. A weight or ball may be used to help keep the arms well-placed. Assume start position as shown, feet together. Keeping your left leg straight, step out to the side with your right leg and bend at your right knee. Push o the right leg to return to start position. Perform 1-3Setsof 15repson each side.

8 Diaganol Lunge with Bar W hen doing the diagonal lunge, your body traces a slanted backward path as your leg steps behind you. This leg exercise also works out your abdominal muscles, as it involves a twisting motion at the waist. Assume start position asshown, feet shoulder width apart. Use your right foot to step back to the left in a diagonal line behind you. Return to start position and alternate between legs. Perform 1-3 Sets of 15 reps on each side. Leg Cycle Exercise Start by lying on your back with both legs upward. Extend both your arms out at your sides for balance. Begin a cycling motion with your feet in the air. Try to increase the range of motion in the knee joint area, so the flexion in each leg goes from almost straight and extended to bent at a ninety degree angle.

9 Leg Adduction Asshown, start with one foot above the chair, and one below resting on the ground. Raise the straightened leg upward against the bottom of the chair. Hold for ten secondsand then return the leg to the floor. Horizontal Straight-Leg Raise with Chair Use two chairs or a chair across from a sofa. W hile seated, extend your leg so that it rests on the other chair. Slowly raise the leg no more than twelve inches, keeping it straight during the motion. Hold for ten seconds, then return to starting position. Repeat ten times for each leg. Standing Hamstring Curl Stand behind a chair using the back of the chair for balance. Flex your left leg up to about a ninety degree angle, hold for ten seconds, then go back to starting position. Switch legs, and do ten repetitions with each leg.

10 Knee Full Extension Exercise Start by sitting in a chair that ishigh enough so that the knee can bend to a ninety degree angle. Slowly raise the leg until it is horizontal with toes pulled back towards you. H old for five seconds, and slowly let it return to the ground. Repeat with other leg. D o twenty repetitions, if able. Straight-Leg Lift Exercise Start by lying on your back with your left leg bent upward. Keep your right leg completely extended straight out. Slowly raise your right leg to about a forty-five degree angle, keeping the leg locked straight. H old for five seconds and then slowly lower to the flat, resting position. It is not necessary to take the leg straight up to ninety degrees, asthe most di cult range of motion isthe first two feet o the ground. Repeat twenty times. Switch to the left leg. Stretches Piriformis Standing Thisexercise can be done at work, or on the golf course, because it can relieve back pain without requiring you to lay down on the floor for the standard piriformis stretch. To help you maintain your balance, you can lean against a wall or tree. Start by raising your knee in front of you. Slowly swing your knee across your body and hold for 30 seconds. Repeat with other knee.

11 Straight-Leg Piriformis Stretch Lie on your back as shown. Raise your left leg and bring it across your body, trying to make it touch the ground by your right hand. Keep both your shoulders flat to the ground. H old for twenty seconds, then return to starting position and repeat for the other leg. D o ten repetitions with each leg. Single Knee To Chest Start with both legsand feet together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. H old for 30 seconds, then return to starting position. Repeat with other leg. D o 2-3 repititions with each leg, alternating between right and left leg. Hip Flexor / Quad Stretch Stand tall with feet hip-width apart, knees relaxed, toes pointing forward or in a comfortable position, upper body lifted, body weight distributed in the hips over the heels, shoulders relaxed. Step forward with right leg. Bend both knees in line with hip bones. Tilt the pelvic girdle upward. Hold the abdominal muscles in tight. Remain lifted through the spine. Hold for 30 to 60 seconds. Repeat with other leg. Body Flexion Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head o the ground. H old for 30 seconds. Repeat 2-3times.

12 Body Flexion & Stretch Start on your knees. Slowly lean forward and let your hands stretch outward and forward. Be sure to keep your head o the ground. H old for 30 seconds. Repeat several times. Bend Over Start by standing straight up. Cross your arms across your chest. Slowly bend over, allowing the weight of your upper body to stretch your back. Relax as you stretch both your back and the back of your legs. H old for 10 seconds. Return to stand up position. Repeat exercise 10 times. Runner's Stretch Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend foward as far as you comfortably can. H old for 30 seconds and relax. Repeat stretch 2-3times.

13 Knee Chest Tuck Stretch Assume start position as shown by laying on your back, hands comfortably at your sides. Use hands to gently pull knees into body and up towards your chest. H old for 10 to 15 seconds. H old for 30 seconds and relax. Repeat stretch 2-3times. Hamstring Low Back Stretch Assume start position as shown by lying on your back, hands behind your knees. Slowly extend your legs up to the ceiling to straighten them out. H old for 30 seconds and relax. Repeat stretch 2-3times. Hamstring Inner Thigh Stretch Work two major leg muscles with this exercise, which combines inner thigh and hamstring stretches. The movement requires bringing the upper half of the body towards the floor. Assume start position as shown by sitting up straight, legsout to sides. Exhale asyou slowly reach forward and tuck your head in gently. H old for 30 seconds and relax. Repeat stretch 2-3times.

14 Alt Hamstring / Adductor Stretch Assume start position as shown. Stretch both hands to your left. Stretch both hands to your right. H old for 30 seconds and relax. Repeat stretch 2-3times. Quad Stretch Assume start position asshown by laying face down on the floor. Bend at the knee and gently hold the top of your foot to stretch the front of your thigh. H old for 30 seconds and relax. Repeat stretch 2-3 times. Psoas / Back Stretch Start by sitting on appropriate sized ball. Walk your legs forward and stretch your hands up overhead as you support your body on the ball. Hold for 30 seconds and relax. Repeat stretch 2-3times.

15 Ankle Stretch Place one end of a Sportcord over your right foot at the instep (not the tip of the shoe). Extend your right leg and pull up the Sportcord until you have the desired resistance and di culty. Extend your right toe downward, as if you are pressing on the gas pedal in your car. H old extended for five seconds, and then repeat twenty times. Switch Knee /Glute Stretch Start with your right leg slightly bent as shown, and with your left leg crossed over the other. Grab the right leg at the back of the thigh and pull toward the chest until the right leg is straight up, but no farther. H old for five seconds, then return to starting position. Switch legsand repeat. Do ten repetitionswith each leg. D iscontinue if the exercise causes more pain to your sore knee Calf Stretch The purpose of the calf stretch is to lengthen the muscle at the back of the calf called the gastrocnemius muscle. To stretch this muscle e ectively, keep both feet in a parallel position. Stand tall with feet hip-width apart, knees relaxed, toes pointing forward or in a comfortable position, upper body lifted, body weight distributed in the hips over the heels, shoulders relaxed. Place both hands on right thigh and step forward with right leg, bending the knee in line with the heel. Pressthe left heel down into the floor. Keep feet parallel and pointing forward. H old for 30 to 60 seconds. Repeat with the other leg. Forever Young Chiropractic