Good afternoon! 🙂
I hope you are all having a great day, positively thinking it is already middle of the week! Starting my category – fitness – I am sharing with you some discovers I did of some workouts that I have been trying myself! I always try to do it in the morning. According to my findings there is not a best time of the day to exercise but fact is that it can influence how you feel when exercising, and if you have trouble with consistency like me, morning may be the best time to exercise, experts say. A recent study at Appalachian State University found that morning workouts are best if you want a better night’s sleep (and who doesn’t want that?). The better you sleep, the better it is for your body since it increases your cardio health, decreases stress and anxiety, helps you maintain your weight and lowers your blood pressure. Plus, the more time spent in deep sleep, the more time your body has to repair itself. Exercising or eating too late sabotages your body’s urge to sleep.
I don’t really like to stick to one single workout because I believe they complement each other and it is good for our bodies a variety of exercises! Right now I am doing a workout that focus mainly on glutes. I do 4 exercises in series and I repeat it 3 times each.
1st – Hip Raise
How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor. Then brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start. Repeat it during 2 minutes.
2nd – Donkey Kicks
How to do it: Assume start position as shown (a) by kneeling down and supporting your upper body on your forearms. Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling. Return to start position and repeat with the right leg for 2 minutes. Then do it with the left leg for another 2 minutes.
3rd – Lateral Lung
How to do it: Stand with your feet hip-width apart, hands on your hips (a). Take a big step to the side with your left leg, then push your hips back, bend your left knee, and lower your body until your left knee is bent 90 degrees (b). Push back to start. That’s one repetition. Do 1 minute to each side.
4th – Squats
How to do it: Standing up with your legs apart, place the hands in front of you or in your head, then bend the knees (without letting your knees pass your finger toes (like in the picture) and let your hip go the lower you can. Do it for 2 minutes.
I repeat this exercises 3 times each and I do it 4 times a week. If you want to intensify it you can:
– do series of 4 repetition;
– do 10 squads between each exercise;
– use some ankle weights (between 2Kg to 4Kg);
After this I also do 60 Crunches
Note: I have been looking some articles recently saying that crunches are not that effective and may hurt the body but since it is not proved I still have faith on them! Anyways if don’t want to do crunches you can also do planks instead, I may actually try it soon as an experience to see the effectiveness of each, I will let you know how it worked for me!
So if you rather do planks it is said the longer you can hold the better. Start with 30 second and try to improve the time each time you do it.
What is your favorite glutes workout?
Do you like better crunches or planks?
Share your tips and suggestions below!