The deadlift is a compound exercise that strengthens the muscles necessary to perform the repetitive task of bending and lifting. Deadlifts train your hips, abs and erector spinae therefore increasing core strength. Deadlifts are effective because it loads most of the muscles and bones in your body, stimulating your metabolism to increase bone density. Remember to:
Stand with your feet underneath the centre of the bar. Position your feet hip distance apart.
Bend your knees to squat down and place your hands on the bar. Position your hands slightly wider than your knees. Grasp the bar with your palms facing toward your body.
Exhale and straighten your legs as you stand up tall. Keep the barbell close to your body as you stand. Finish with the barbell resting on the front of your thighs.
Inhale and bend your knees as you extend your hips behind your body. Perform a deep squat and lower the barbell to the floor.
Repeat straightening and bending of your legs eight to ten times.
TRX suspended row
The TRX Row allows you to target the muscles of your upper back and shoulders and may help improve posture. Remember to:
Keep your body straight from head to heel and pull yourself up by bringing your shoulder blades together and hands toward your ribs.
Progress the exercise by walking your feet closer to the fixed point and then begin to elevate your feet on a bench or an aerobic step.
Low to no impact on the joints which is huge for people with back and knee pain and key for longevity for all.
Burns as many calories and elevates heart rate just as much as sprinting and running is already difficult for many people to properly perform as it is.
Allows for continuous power output where other tools have a clear stop and go or easy and hard part during a typical repetition.
Involves the whole body.
Works the core muscles.
TRX atomatic push-up
Forces your abdominal muscles to work. Only strong core musculature allows you to keep both your body and the TRX handles under control:
Place your feet securely through the trainer handles and assume a face-down push-up position.
Do a push-up, then pause in the “up” position. Pull your knees in toward your chest – keeping your back flat and drawing the handles with you – until your hips rise into an inverted shoulder-press position.
Reverse the motion back to the start position and repeat.
u energy’s Fitness trainer Shaveer Haripershad on the best lower body exercises for women...
Dozens of exercises help your lower body, but if you really want to see some changes to your thighs, butt and hips then incorporate these top five exercises into your workout:
1. Static Lunges are great for developing lower body strength.
2. Squats work mainly the front of your thighs.
3. Sumo Squats. All of my female clients love this exercise. Why? Two words. Inner thigh.
4. One-legged Step Ups to develop that lower body power.
5. Hamstring Pull-ins with Stability Ball works the back of your legs.
Check Ahlan!’s Health Feature next week for more information.