5 New Exercises For Your Fitness Regime
As Summer approaches, the clothes on our backs get skimpier, and with that means more flesh to tone for the showing! As with everything in life, there’s new ideas popping up about better ways for us to exercise to produce the best results. So, here’s 5 new techniques to introduce into your work out regime.
1. Hip raises – glutes
How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor [A]. Now brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees [B]. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start.
2. Single-leg dumbbell – straight-leg deadlift – hamstrings/core/glutes
Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front your thighs. Stand with your feet shoulder-width apart and knees slightly bent. Now raise one leg off the floor [A]. Without changing the bend in your knee, bend at your hips (keep your lower back arched), and lower your torso until it’s almost parallel to the floor [B]. Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start. Do all your reps, then repeat with your other leg.
3. Donkey calf-raise – calves
Place the ball of one foot on a step, block, or 25-pound weight plate. Cross your other foot behind your ankle. Grasp a sturdy object for support. Then keeping your back naturally arched, bend at your hips and lower your torso until your upper body is almost parallel to the floor [A]. Lift your heel as high as you can [B]. Pause, lower your heel, and repeat. Complete as many reps as you can—or for a duration of 60 seconds—then switch legs.
4. McGill curl up – lower back
Lie on your back on the floor with your right leg straight and flat on the floor. Your left knee should be bent and your left foot flat. Place your hands palms down on the floor underneath the natural arch in your lower back [A]. Slowly raise your head and shoulders off the floor without bending your lower back or spine, and hold this position for 7 to 8 seconds, breathing deeply the entire time [B]. That’s 1 rep. Do 4 to 5 reps, then switch legs and repeat. To make it even harder, raise your elbows off the floor as you curl up.
5. Mountain climber – abs
Assume a pushup position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise [A]. Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds. If that’s too hard, place your hands on the floor or a bench, instead of a Swiss ball.
Credit // Womens Health Mag
Featured Image // Spectrum Fitness