( 4UMF NEWS ) Top Ten Exercises For Women By Buffie The Body:
In 2012, Buffie “The Body” Carruth became a Certified Personal Trainer (CPT) through The National Academy of Sports Medicine. Through her online videos, Buffie demonstrates how to effectively use equipment, exercise properly, and influences healthy food regiments. Buffie want’s to help women embrace their curves while resisting unhealthy eating habits and exercise techniques that do no work for curvy body shapes. Unfortunately, our society has placed a new norm to be “skinny” on today’s women who are fully figured in order to be accepted. However, Buffie wants women to know they can be fit-curvy and still maintain a healthy lifestyle! Also Buffie The Body’s Workout video Coming Soon…
1. Monster Walk: (hip muscles)
MONST ER WA L K WITH RESISTIVE BAND: Place resistive band around ankles. Assume a 45
degree squat position throughout exercise. Do not allow back to round or shoulders to fall in front of the knees. Keep toes pointed straight ahead and strive to take steps reaching side to side with the mid foot.
Do not bounce. Do not drag the trailing foot as you work to control the resistance of the band.
2. Side Hip Abduction: (hip muscles )
Side Hip Abduction Targeting Butt/Hips:
Starting Position: Lie on your side on a mat/floor with your legs lengthened straight away from your body. Stack your feet in neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip. Your hips and shoulders should be stacked up and aligned vertically to the floor. Your head should be aligned with your spine. Engage your abdominal muscles to support your spine.
Upward Phase: Exhale. Gently raise the upper leg off the lower leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Downward Phase: Gently inhale and return the leg to your starting position in a slow, controlled manner. After completing your set, roll over and repeat with the opposite leg.
A common mistake is raising the leg too high in this exercise. Given the design of the hip joint, the thigh can only abduct (move out sideways) to 45 degrees. Any movement beyond that position involves movement of the entire hip and no longer targets the muscles intended for this exercise.