Custom Search

Hip Flexor Exercise (Leg & Muscle Stretch)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without some good hip flexor stretches, you will not be able to minimize the risk of injury.

Hip flexor muscles or iliopsoas consist of iliacus and psoas major muscles. These enable you to move your thighs towards the stomach area. Get your fitness mats and bands and strengthen your hip flexor muscle by doing the hip flexor stretch. To some extent, this exercise also targets your glutes.

Glute Stretch

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The gluteus maximus or glutes form your buttocks. These muscles are mainly used to extend the leg into a straight line with the torso and to rotate leg at the hip. Common exercises which strengthen the glutes are Squats and most stability ball movements. Lunges and step-ups also target these muscles.

Prone Hamstring Stretch (Leg Stretch)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The hamstrings consist of three muscles that make up the back of your upper leg - the biceps femoris, semitendinosus, and semimembranosus. These muscles enable you to extend the hip joint and flex the knee. There are various stretching exercises for the hamstrings. For a great stretch after a long walk or jog, you can do these hamstring stretches - the Supine Hamstring Stretch and the Standing Hamstring Stretch. In this section, learn how to do the Supine Hamstring Stretch:

Standing Hamstring Stretch (Leg Stretch) 

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The hamstrings consist of three muscles that make up the back of your upper leg - the biceps femoris, semitendinosus, and semimembranosus. These muscles enable you to extend the hip joint and flex the knee. There are various stretching exercises for the hamstrings. For a great stretch after a long walk or jog, you can do the hamstring stretches - the Prone Hamstring Stretch and the Standing Hamstring Stretch. In this section, learn how to do the Standing Hamstring Stretch:

Lunges | Training with Your Own Body Weight

The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

When doing this exercise, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.

 

STEP 1: Place your right foot forward while your left foot is behind your body about one stride-length apart.

STEP 2: Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg.










Rear Leg Lifts (Training with Your Own Body Weight)


STEP 1: Get down on all fours (on a mat or on the floor). To protect your back, rest your forearms on the floor by lowering your elbows.

STEP 2: Raise and lower your left leg but keep it straight behind you; elevate it no higher than your hips level. Bend your left knee, and raise and lower your leg with your foot flexed and the sole pointing to the ceiling. Repeat with the right leg.

 

Squats (Training with Your Own Body Weight)

Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.

The Squats come in many variations. Learn the basic type of Squats in this section:

STEP 1: Stand (with legs slightly bent and feet hip-width apart) and keep your back straight. Put your hands on your hips.

STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor.

Triceps Dips (Training with Your Own Body Weight)

As the name suggests, the Triceps Dips target the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:


STEP 1: Place your feet hip-width apart. Keep your back close to the bench.

STEP 2: Lower yourself until your arms are bent at 90°, then push back up until your arms are straight, but not locked.

 
Make a Free Website with Yola.