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I posted this on another thread..but would love to share it will anyone interested in step ups...HIGH step.
I had a fabulous sculpting class with a substitute teacher yesterday.
And my backside hurts today...for the first time in 6 months.
She had us do step ups... but with the best variation i have found yet
I think its the best because it makes sure you dont cheat, it makes sure you use the heel of your working leg to pull yourself up on the step with instead of pushing off with the free foot.
( as tamilee will tell you : using your heel= using the glutes)
1. IMPORTANT ..
keep the free leg Straight and Stiff as Wood .......
2. only tap or lightly rest the free leg on the step and floor as you go up and down.
3. Have the free leg touch the floor very close to your step, right behind you...not further back
Keeing that leg STRAIGHT all the time is the trick...
She also gave us a good ab exercise
1. sit on the edge of your bench feet under your knees ...
2. sit very straight
3. raise one leg so it is straight out parellel to the floor while the other leg stays bent with the foot on the floor..
4. now take the lifted leg.. lower it to the floor and back up parallel with the floor... count 4 down and 4 up...SLOWly!
Do this with the right leg till you have to call for mercy... then do it a few times more before switching to the left....
Trick here is :
keep the back upright and perfectly straight.. this uses the lower abs like crazy
AND one more exercise i think did good work.
side lunge with a little something extra for core work and glutes...I think this is the one that i am feeling today.
stand with feet just a few inches apart.
face front, lift right leg out to the side and land in a side lunge position with right knee bent, left leg straight and body leaning forward like a race ice skater.
then push off with the right leg again and come back to standing.
do this as many times as you can and a few times more before changing legs... when you have it down, add weights
THE TRICK.
Do this to a count of 4..
on "1" send the right leg out and keep it elevated the whole count of "1" before shifting the weight and coming down on the count of "2" in the side lunge....
"3" push off and come back up with control so that right leg spends time in the air while the torso is supporting straight up and down......
land the foot down on "4"
...
its done with precision and control...the abs are working too to keep the control
I think this really worked the midsection, underside and hip side of my backside..
I posted this on another thread..but would love to share it will anyone interested in step ups...HIGH step.
I had a fabulous sculpting class with a substitute teacher yesterday.
And my backside hurts today...for the first time in 6 months.
She had us do step ups... but with the best variation i have found yet
I think its the best because it makes sure you dont cheat, it makes sure you use the heel of your working leg to pull yourself up on the step with instead of pushing off with the free foot.
( as tamilee will tell you : using your heel= using the glutes)
1. IMPORTANT ..
keep the free leg Straight and Stiff as Wood .......
2. only tap or lightly rest the free leg on the step and floor as you go up and down.
3. Have the free leg touch the floor very close to your step, right behind you...not further back
Keeing that leg STRAIGHT all the time is the trick...
She also gave us a good ab exercise
1. sit on the edge of your bench feet under your knees ...
2. sit very straight
3. raise one leg so it is straight out parellel to the floor while the other leg stays bent with the foot on the floor..
4. now take the lifted leg.. lower it to the floor and back up parallel with the floor... count 4 down and 4 up...SLOWly!
Do this with the right leg till you have to call for mercy... then do it a few times more before switching to the left....
Trick here is :
keep the back upright and perfectly straight.. this uses the lower abs like crazy
AND one more exercise i think did good work.
side lunge with a little something extra for core work and glutes...I think this is the one that i am feeling today.
stand with feet just a few inches apart.
face front, lift right leg out to the side and land in a side lunge position with right knee bent, left leg straight and body leaning forward like a race ice skater.
then push off with the right leg again and come back to standing.
do this as many times as you can and a few times more before changing legs... when you have it down, add weights
THE TRICK.
Do this to a count of 4..
on "1" send the right leg out and keep it elevated the whole count of "1" before shifting the weight and coming down on the count of "2" in the side lunge....
"3" push off and come back up with control so that right leg spends time in the air while the torso is supporting straight up and down......
land the foot down on "4"
...
its done with precision and control...the abs are working too to keep the control
I think this really worked the midsection, underside and hip side of my backside..