( 4UMF NEWS ) Top Ten Exercises For Women By Buffie The Body:
In 2012, Buffie “The Body” Carruth became a Certified Personal Trainer
(CPT) through The National Academy of Sports Medicine
. Through her online videos, Buffie demonstrates how to effectively use equipment, exercise properly, and influences healthy food regiments. Buffie want’s to help women embrace their curves while resisting unhealthy eating habits and exercise techniques that do no work for curvy body shapes. Unfortunately, our society has placed a new norm to be “skinny” on today’s women who are fully figured in order to be accepted. However, Buffie wants women to know they can be fit-curvy and still maintain a healthy lifestyle!
Also Buffie The Body’s Workout video Coming Soon…
Buffie “The Body” (Bodynomics.com) Top 10 Exercises for Women:
1. Monster Walk: (hip muscles)
MONST ER WA L K WITH RESISTIVE BAND: Place resistive band around ankles. Assume a 45
degree squat position throughout exercise. Do not allow back to round or shoulders to fall in front of the
knees. Keep toes pointed straight ahead and strive to take steps reaching side to side with the mid foot.
Do not bounce. Do not drag the trailing foot as you work to control the resistance of the band.
2. Side Hip Abduction: (hip muscles )
Side Hip Abduction Targeting Butt/Hips:
Starting Position: Lie on your side on a mat/floor with your legs lengthened
straight away from your body. Stack your feet in neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip. Your hips and shoulders should be stacked up and aligned vertically to the floor. Your head should be aligned with your spine. Engage your abdominal muscles to support your spine.
Upward Phase: Exhale. Gently raise the upper leg off the lower leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be “looking” straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.
Downward Phase: Gently inhale and return the leg to your starting position in a slow, controlled manner. After completing your set, roll over and repeat with the opposite leg.
A common mistake is raising the leg too high in this exercise. Given the design of the hip joint, the thigh can only abduct (move out sideways) to 45 degrees. Any movement beyond that position involves movement of the entire hip and no longer targets the muscles intended for this exercise.
3. Sumo Walk: (hip muscles)
Sumo Walk Attacking The Entire Knee And Up:
Step 1 Place feet wider than hip distance apart.
Step 2 Bending at the knee, lower your rump down and back as if trying to sit in a chair just out of reach.
Step 3 Hold positions when you reach 90 degrees at the knee
Step 4 Place hands on thighs (ala a sumo wrestler)
Step 5 Lift your right foot, maintaining the squat (stay down, don’t stand and straighten your legs), and walk a “large” step forward. Repeat on left side.
Step 6 Walk forward for 6 steps (3 on each side), then go in reverse for 6. Do this 2 times to equal one set. Do 3 sets minimum.
4. Step-Ups: (butt & thigh)
The bench needs to be at least 15″ off floor. My bench was 17″ off floor. Make the leg on the bench WORK! Transfer all weight to that leg. Other leg should be inactive as much as possible. Abs pulled in will help stabilize the movement. Do 12 reps, 3 sets on each leg. You can also use dumbbells in this exercise.
5. Quadruped Hip Extensions:
Quadruped Hip Extensions:
Keep back straight. Controlled movements. Squeeze glutes as you extend hip backwards. Draw abs in. Do 12 reps, 3 sets on each leg.
6. Front Lunges: (butt & thigh)
Keep body upright. Keep knee behind toe. Don’t lean forward when you lower yourself. Do 12 lunges, 3 sets on each leg. You can also use dumbbells in this exercise.
7. Four-Way Hip Extensions: (butt & thigh)
Four-Way Hip Extensions:
I put one end of this tube into the doorway then I closed and locked the door so the band wouldn’t pop out. I was using a blue band (approx. 10 lb weight resistance). Each tube color has a different weight resistance. The weight resistance and colors varies by company. Do 12 reps, 3 sets on each leg.
8. Knee–Ups: (abs)
Another ab exercise that can help add definition to your stomach muscles. This exercise is relatively easy and less intense than other workouts when no resistance is added. Because this exercise is less intense, it makes a great ab workout for those with less developed stomach muscles or a beginning to intermediate weight lifter.
9. Lateral Raises: (shoulders)
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
Step 1 Stand comfortably with your feet shoulder-width apart. Pull your shoulders back, keep your chin up and pull in your hips. Hold a weight in your right hand so that the weight rests against the back of your wrist and upper forearm.
Step 2 Extend your right arm above your head, keeping your elbow straight in a locked position. Push your right hip out slightly. Turn your left foot out 45 degrees and slightly bend your left knee. Keep your left arm straight down at your side.
Step 3 Look up at the weight (or at your hand, if you’re not using weights) throughout the exercise. Bend at the hips, reaching your left foot down to the floor and bending your left knee. Keep your right arm extended above your head and your back straight.
Step 4 Move as far down toward the floor as you can reach. Your flexibility will improve as you practice the exercise. Once you’ve gone as far as you can, reverse the movement and return to standing. Squeeze your gluteal muscles on the way up for maximum impact. Repeat on both arms. With regular exercise, you will notice increased strength and flexibility in your midsection and your arms, stomachs and gluteal muscles will assume more tone.
This are Buffie “The Body” (Bodynomics.com) Top 10 Exercises for Women