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