Squat Physical Exercise

This resistance exercise develops glutes.

Performing the exercise


  • Stand with feet shoulder-width apart with toes pointing forward

  • The back should be kept straight while your make movements at the hips

  • The buttocks should be pushed out behind while the knees are bent

  • The knees should be behind the toes

  • Squatting should not exceed 90° in the knees

  • Start with shallow squats and increase gradually

  • Get back to the first position

(Sports Injury Clinic, 2017b)

Quadrupeds

This stretching exercise develops glutes

Performing the exercise


  • Kneel on all the limbs with knees aligned under the hips and wrist under the shoulders, while the toes are curled into the surface

  • Bring the forehead towards the surface and slide the left hand along the floor on the front

  • Press the shoulders down away from the ears and engage the glute muscles

  • Push down the right palm and slide back the left hand towards the shoulders to return to the starting position

  • Repeat the process

(ACE Fit, 2017)

Side Bend

This exercise strengthens the obliques

Performing the exercise


  • Stand while feet shoulder-width apart, and knees bent slightly while the back is straight

  • One hand should hold a dumbbell with a straight arm and an inwardly facing palm

  • While legs and hips are still, turn the torso to the opposite side

  • Return to the center slowly

  • A good posture is essential throughout the exercise

(Sports Injury Clinic, 2017a; Weir, n.d.)

Swan Stretch

This stretch develops the obliques

Performing the exercise


  • Lie down on the floor with face facing down and hands in front of the shoulders, fingers facing forward, and legs extended behind you and close together

  • Lift the belly up by pressing into hands

  • Engage the abs with pelvis grounded and shoulders down

  • Stretch the upper body a distance from the floor reaching up and out from head’s crown

  • Bring shoulder blades together in a bid to open the chest.

  • Keep holding for 30 to 45 seconds and then release.

  • Repeat 5 times

(SELF, 2014; Shaffer, 2017)

References

ACE Fit (2017) Exercise: Quadruped Bent-knee Hip Extensions. ACE Fitness. Retrieved on April 5, 2017, from https://www.acefitness.org/exercise-library-details/1/270/

SELF (2014). The 10 Best Stretches For Better Flexibility. SELF. Retrieved on April 5, 2017, from http://www.self.com/gallery/essential-stretches-slideshow

Shaffer A. (2017). 6 Stretches for a Lean, Limber Body. Fitness Magazine. Retrieved on April 5, 2017, from http://www.fitnessmagazine.com/workout/yoga/poses/stretching-tight-muscles/

Sports Injury Clinic (2017a). Side Bend. Sportsinjuryclinic.net. Retrieved on April 5, 2017, from http://www.sportsinjuryclinic.net/rehabilitation-exercises/free-weights-exercises/side-bend

Sports Injury Clinic (2017b). Squat. Sportsinjuryclinic.net. Retrieved on April 5, 2017, from http://www.sportsinjuryclinic.net/rehabilitation-exercises/free-weights-exercises/side-bend

Weir, J. (n.d.).Muscles Used in the Thoracolumbar Side-Bend Stretch. Retrieved on April 6, 2017, from www.healthyliving.azcentral.com, http://healthyliving.azcentral.com/muscles-used-thoracolumbar-sidebend-stretch-10083.html

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