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ros3ybabes · 1 year ago

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Current Gym Split with Routines 🎀

Hello lovelies <3

I haven’t updated this blog in a minute so I thought it would be a good idea to update with my current gym workout split and routines. My goal is to grow my glutes and achieve an overall hourglass appearance while also increasing my overall strength and fitness levels while losing weight as I am medically classified as obese and really just want to be healthier overall and develop healthy habits (just my personal goals).

Current “Split” -

I try to hit the gym 3 to 5 days a week, and my goal is to do two lower body days, one upper body days, and two more cardio focused days. This will definitely change very soon with winter break coming up and next semester will also look a little different as well. Here’s my typical split:

Monday - Glutes/Quads

Tuesday - Cardio focused

Wednesday - Glutes OR Upper Body

Thursday - Cardio focused

Friday - Upper Body or Glutes

here’s the breakdown of my routines!

Glutes/Quads Day One

Hip Thrusts 4 sets x 8-12 reps (first set without weight, a pause at the end of every last rep, and until failure on the last set)

B stance RDL 4 sets x 10 reps each leg (still working on form)

Goblet Squats 4 set x 8-10 reps

Leg Press 4 sets x 8-12 reps (start heavy, end the last set one weight lighter and go til failure)

Single Leg Extension 3 sets x 8-10 reps each leg

Hamstring Curls 3 sets x 8-10 reps

Glutes Focused Day 2

Hip Thrusts 4 sets x 10-12 reps (everything same as first glutes day)

B stance RDL 4 sets x 8-10 reps each leg

Bulgarian Split Squats 3-4 sets x 8-10 reps each leg (start with body weight, two sets with weight, last set no weight til failure)

Sumo squats 4 sets by 8-12 reps

Glute Medius Kickbacks 4 sets by 10-12 reps per leg (til failure on last set each leg)

Upper Body Day

Wide grip lag pull down 4 sets x 10-12 reps

reverse grip pull downs 4 sets x 10-12 reps

bench press machine 4 sets x 10-12 reps

single arm rows Or bent over rows 4 sets x 8-10 reps

lateral raises 3 sets x 10 reps

bicep curls & hammer curls superset 3 sets x 8-10 reps each

- I do switch up the upper body days depending on what my focus is and what I’m feeling like. So I might do seated cable pulls, shoulder presses, chest flys, etc instead of some of the ones I have listed but the ones listed are my usuals and favorites.

Cardio Days

I like to start out with about 30-45 minutes on the treadmill at 3 speed with an incline of anywhere from 2 to 4.

then I’ll do 5-10 minutes on the stair master, level 5 or 6. The lower the level the slower it is the more it hurts so that’s why I choose level 5 or 6 since that’s a good speed for me.

I also walk to and from the gym which is about 15 to 20 minutes each way depending on how fast I walk.

those are my routines! I’d be happy to answer any questions regarding my workout split, goals, routines, and even anything nutritionally too as I am studying dietetics! I use my university gym and I love it!

til next time lovelies 💗

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xirae · 3 months ago

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Anhedonia is very bad. Experimenting with weaning off my meds, I think they helped a lot but are now kind of whatever. I want to see if I can spot a correlation - do I get better or worse? Then the info goes to my PCP at the end of the month

What will really save me is running. Feels like drinking water from an oasis for my brain . Lower back taps out early but im training that out by strengthening my core and glutes, esp glute medius. Hopefully I’m able to just RUN soon

#personal #d personal #I hope life feels worth living again #also very night is kind of painful

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env0 · 1 year ago

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Yeah my hip adductors. Glute medius has been compensated for by other muscles. My legs snap down after kicks because it can't hold my leg.

My splits won't open because my abductors are stronger and hold my legs closed more than muscles to open.

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wtficedance · 2 years ago

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hi! i don't necessarily follow women's football but i know some things and i noticed there's a high percentage of ACL injuries in female footballers. i wonder if there's a similar case of ACL injury in women skaters as well? do female footballers and female skaters use their legs differently, biomechanically speaking?

Q #203:

Hi Anon,

First of all, apologize for taking this long. This has been sitting in my notes and I’ve been adding to it for a few weeks. You have come to the right place to talk about the biomechanics of injury, especially in footballers (as someone who grew up playing competitively for over a decade). Football, basketball, volleyball are all lateral impact sports. There’s lots of landing and pushing off to the side and hard planting to quickly change direction. The planting, that really sharp force and change of momentum, is often where athletes tear their ACLs. It’s almost always non-contact, the ligament just experiences too much torsion and shear stress and tears. Skating is less of a lateral sport, because of the glide (in comparison to running where there’s an impact with the stride) so while stroking uses some exterior rotators (the glute medius, piriformis, etc) there’s not a jolt of force in the knee like there is without skates.

In field sports (football, American football, lacrosse, field hockey, rugby) there’s an element of cleats having too much traction with the turf, and getting stuck while the body’s momentum goes another way that wouldn’t happen in a sport like volleyball or basketball. This is also more of a factor on artificial turf than grass, which is why there’s been a major push in women’s football for international games on grass, even in the NFL there has been an increase in demand for grass. That’s not as much a factor in skating.

For female skaters, like Kaitlin Hawayek, who are unlucky enough to tear their ACLs it’s a lot more likely that it’s a contact injury, with a force being applied on the outside of the knee so it caves in and the ACL tears trying to stabilize it. This can happen coming out of a lift or a freak fall, but it’s less likely to a routine stroking motion like a crossover or turn like it is for field athletes. I’m guessing that Kaitlin’s ACL happened on a curve lift dismount gone wrong where her skate got caught and then lots of outside force was applied to her knee.

Female footballers have a uniquely high rate of ACL tears (and other ligament injuries) compared to peers in other sports and their male peers in football. Here’s a few of the reasons that researchers point to as risk factors:

- There’s a social factor that female athletes are more discouraged from strength training which helps balance the strength of the quads and hamstrings which is often a contributing factor to knee stability. And generally female athletes begin puberty earlier and are at a critical part of their musculoskeletal development when they’re most insecure about their body’s and most discouraged from doing resistance training for injury prevention.

In this 2020 literature review [2] of 12 studies on injury prevention protocols in women’s football, they found that “there is low-level evidence that multicomponent, exercise-based programmes reduce overall and ACL injuries by 27% and 45%, respectively.” It should be noted that this literature review included 9/12 studies focused on adolescents (9-18yo), which is that critical period for musculoskeletal development & a time period of extreme social vulnerability.

Across all sports, protocols using agility, plyometric, balance, mobility, and strength protocols are very effective at preventing injuries. “Systematic reviews confirm the efficacy of such programmes to reduce ACL injuries,35 for all athletes and all sports (OR=0.50; 95%CI 0.41 to 0.59), and female athletes specifically (OR=0.33; 95%CI 0.27 to 0.41).“ OR means “odds ratio” so for all athletes/all sports the protocols halves the risk of injury per incidence of risk and for female athletes it reduces it by 67%! Which is huge. And shows that well-rounded training programs are more-so important for female athletes because of general social attitudes that deter strength/plyo/agility training in favor of cardio.

Here’s a little chart of their multi-component studies just for comparison.

- Female athletes are more likely than their male peers to have eating disorders and to deal with malnutrition because of general social expectations. This can lead to weaker muscles, tendons, ligaments, and bones that are more prone to injury at the same impact forces that wouldn’t injure someone not suffering from malnutrition.

- Female athletes are given fewer resources when it comes to training centers, facilities, artificial turf/grass etc. Additionally, more female athletes work at least part-time if not full-time jobs which leads to greater fatigue, less sleep and recovery time, etc.

- Only 6% of orthopedic and sports exercise research is done exclusively on female athletes, so a lot of current sports and recovery science is done on male athletes and just generalized across populations, which ignores female-specific factors. And a lot of papers available on this matter that attempt to derive a conclusion about causality/risk are from reviews not necessarily cohort or longitudinal studies.

- I’ve talked about this previously but the Q-angle, the angle the hip socket sits from the sagittal axis relative to the knee, is more exaggerated the wider your hips are. And it’s almost always larger in women. The additional lateral force makes the knee more likely to bow in and causes shear strain in the ligament. This bowing makes the ligament more vulnerable to tearing than in male athletes who have narrower hips. Strength training with emphasis on external rotation, foot position relative to knees, and weight distribution is important to account for differences in bone structure, and why sports science that’s centered around only male athletes results in a flawed approach for injury prevention in female athletes.

- Football is an extremely fatiguing sport because of the length of games as opposed to sports like basketball and volleyball where there’s more natural stoppage of play. In addition to just endurance, explosiveness is needed in the 89th (and 119th) minute, and the intra-joint forces necessary to create that explosive power are quite large, and when fatigued incorrect body mechanics can lead those intra-joint forces to be applied to weaker structures in the knee.

From a 2021 study [2] focused on changes in biomechanics under fatigue in female footballers w/ 20 participants from 20-31yo: “Knee extension moment decreased in 8, knee valgus moment increased in 5 players. A subset of participants showed a drift of pivoting limb kinematics that matches the known ACL injury mechanism; other players displayed less definite or even opposed behaviors.”

Valgus is a description of a pattern of movement in the knee other than extension/flexion. Particularly with regards to internal rotation from the hip, where internal rotators or ADDuctors (the inner thighs) overpower external rotators ABDuctors (gluteus medius), causing the knees to cave and rotate to face each other as opposed to forward.

This is an example of NFL quarterback Robert Griffin III landing from a standing broad jump, you can see as opposed to directing his knees outwards and forwards, he exhibits knee valgus. Griffin was known for his short, injury prone career. Including torn right ACL in college; right LCL sprain in 2012; torn ACL, LCL, meniscus in 2013; ankle issues, and a whole lot more.

General consensus was that he was so injury prone in college and in the NFL (in non-contact situations) because of his excessive knee valgus that was never corrected.

There has been some general thought that the menstrual cycle (menstruation, follicular, ovulation, and luteal phase) potentially play a role in ACL vulnerability though there is no real consensus.

A 2017 review [3] about the relationship between ACL laxity, menstruation, and contraception attempted to collate studies that relate the 3.

“Twenty-one studies totaling 68,758 participants were included: 5 on the menstrual cycle and ACL injury, 7 on hormonal contraceptives and ACL injury, as well as 13 on menstrual cycle and ligament laxity”

The literature collated suggests that the oral pill potentially reduces risk of tear by 20% but the strength of the evidence in these studies is low, related to overall bias and robustness of research methods/study design.

“Specifically, laboratory studies have found that exposure of the ACL to estradiol results in a dose-dependent reduction in fibroblast and collagen synthesis and that this effect is attenuated by the addition of progestins” estradiol is low during menstruation, peaks during the luteal phase, and then has a secondary, smaller apex halfway through the luteal phase (see pic below). Basically, estradiol peaks during the menstrual cycle create certain periods of time where fibroblasts-cells responsible for the creation of connective tissue-have their proliferation rates decreased, so connective tissue and collagen is being replaced and reinforced significantly less than during the rest of the menstrual cycle. In contrast, progesterone increases fibroblast rate of proliferation, creating a protective effect.

So as you can see in the graph below, in the luteal phase the simultaneous rise of the two hormones cancel one another out whereas in the ovulatory phase, the peak in estradiol with no protective progesterone creates a window of vulnerability for all connective tissues in the body.

“The identification of estrogen receptor positive fibroblasts in the human anterior cruciate ligament strongly suggests female sex hormones may have an effect on the structure and composition of the ligament” [5]

“The proper function of a ligament depends on the appropriate type, synthesis, assembly, crosslinking, and remodeling of collagen. This complex interplay between synthesis and remodeling of collagen is influenced by hormones, exercise, and immobilization. Thus, it is clear the amount of collagen bundles and the individual types of collagen influence the ability of the tendon to withstand loading.”

Progesterone’s protective effect explains why the oral pill (either combined estrogen/progesterone or progesterone only) correlates to fewer ACL injuries. Progesterone essentially tricks the body into never entering ovulation, and prevents development of the follicle which is responsible for estradiol production. So even in the presence of estrogen, there is no massive increase in native estradiol concentration which weakens connective tissue.

All of this to say, a lot more research needs to be done but we do have a preliminary understanding of how certain risk factors can be ameliorated, and that can help us understand what is potentially going wrong at clubs that have had a slew of injuries (looking at you Arsenal women). I love talking about this kind of science, because it is so understudied, so if you want to chat more anon I would love to! But also if this was too much info I’m very sorry I just find it fascinating.

And here’s all the papers cited:

1. Making football safer for women: a systematic review and meta-analysis of injury prevention programmes in 11 773 female football (soccer) players. Kay M Crossley, Brooke E Patterson, Adam G Culvenor, Andrea M Bruder, Andrea B Mosler, Benjamin F Mentiplay.

1. https://bjsm.bmj.com/content/54/18/1089?ref=performancesporthacks

2. Fatigue induced by repeated changes of direction in élite female football (soccer) players: impact on lower limb biomechanics and implications for ACL injury prevention. Matteo Zago, Sina David, Filippo Bertozzi, Claudia Brunetti, Alice Gatti, Francesca Salaorni, Marco Tarabini, Christel Galvani, Chiarella Sforza, Manuela Galli.

1. https://www.frontiersin.org/articles/10.3389/fbioe.2021.666841/full

3. The effect of menstrual cycle and contraceptives on ACL injuries and laxity: a systematic review and meta-analysis. Simone D Herzberg, Makalapua L Motu’apuaka, William Lambert, Rongwei Fu, Jacqueline Brady, Jeanne-Marie Guise.

1. https://journals.sagepub.com/doi/full/10.1177/2325967117718781

4. Report on sex-related factors in sports medicine at the American Orthopaedic Society for Sports Medicine Annual Meeting, Mary K. Mulcahey, MD, of Tulane University School of Medicine

5. Combined Effects of Estrogen and Progesterone on the Anterior Cruciate Ligament. Warren D. Yu, MD; Vahé Panossian, MD; Joshua D. Hatch, MD; Stephen H. Liu, MD; and Gerald A. M. Finerman, MD

https://journals.lww.com/clinorthop/Fulltext/2001/02000/Combined_Effects_of_Estrogen_and_Progesterone_on.31.aspx

#wtficedance #ice dance #figure skating #curious cat #ask me anything #science of skating #acl injury #fa wsl #arsenal women

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shyam-verma · 1 year ago

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The Leg And Butt Workout That Works For Your Body

Achieving a well-sculpted lower body is a fitness goal that resonates with many individuals. A strong and shapely pair of legs and a firm toned butt not only enhance your physical appearance but also contribute to overall strength and functionality. If you're looking for a workout routine that targets these areas effectively, you're in the right place. In this comprehensive guide, we'll delve into the anatomy of the lower body, discuss the importance of a well-rounded workout, and provide you with a detailed leg and butt workout that guarantees results.

Understanding the Anatomy

Before diving into the workout routine, it's essential to understand the anatomy of the lower body. The key muscle groups involved in sculpting your legs and butt include the quadriceps, hamstrings, glutes, and calves.

Quadriceps: Located at the front of your thighs, the quadriceps consist of four muscles that play a crucial role in extending the knee.

Hamstrings: Positioned at the back of your thighs, the hamstrings are responsible for bending the knee and extending the hip.

Glutes: Comprising the gluteus maximus, medius, and minimus, the glutes are the muscles of the buttocks. They contribute to hip movement and play a significant role in maintaining an upright posture.

Calves: The back of the lower leg is home to the calf muscles, which include the gastrocnemius and soleus. They are in charge of stabilization and ankle mobility.

The Importance of a Comprehensive Approach

To achieve a perfectly toned lower body, it's crucial to adopt a well-rounded workout routine that targets all these muscle groups. Neglecting any area may lead to muscular imbalances and hinder your overall progress. Additionally, incorporating various exercises not only prevents boredom but also challenges your muscles in different ways, promoting continuous growth and development.

The Leg and Butt Workout Routine

Now, let's dive into the detailed leg and butt workout that will help you sculpt and tone your lower body. Remember to warm up adequately before starting the routine and cool down afterward to enhance flexibility and reduce muscle soreness.

Squats (Quadriceps, Hamstrings, Glutes):

Stand with your feet shoulder-width apart.

Bend your knees and push your hips back to bring your body down to a sitting position.

Keep your back straight and chest up.

Lower yourself till your thighs are in line with the floor.

Apply force to your heels in order to return to your initial position.

Perform 3 sets of 12-15 reps.

Lunges (Quadriceps, Hamstrings, Glutes):

Stand with your feet together.

Step forward with your right foot and lower yourself until your knees are 90 degrees bent.

Using your right foot, push off to get back to the starting position.

Repeat on the left side.

Perform 3 sets of 12-15 reps on each leg.

Deadlifts (Hamstrings, Glutes):

Hold a barbell or dumbbell in front of your thighs with an overhand grip.

Hinge at your hips, keeping your back straight, and lower the weight toward the ground.

Feel a stretch in your hamstrings.

To bring yourself back to an upright posture, contract your hamstrings and glutes.

Perform 4 sets of 10-12 reps.

Glute Bridges (Glutes):

You should lie on your back with your knees bent and your feet flat on the ground.

Firm your glutes to raise your hips toward the ceiling.

Hold a moment at the top, then lower your hips back down.

Perform 3 sets of 15-20 reps.

Calf Raises (Calves):

Maintain a level posture and place your feet hip-width apart.

To lift your heels off the ground, press through the balls of your feet.

Lower your heels back down.

Perform 4 sets of 20-25 reps.

Step-Ups (Quadriceps, Glutes):

Use a sturdy bench or step.

As you advance, your left foot should rise to meet your right foot.

Step back down with your left foot, followed by your right.

Repeat on the other leg.

Perform 3 sets of 12-15 reps on each leg.

Box Jumps (Quadriceps, Hamstrings, Glutes):

Place yourself in front of a robust platform or box.

Leap onto the box and gently fall on your knees..

Step back down and repeat.

Perform 3 sets of 10-12 reps.

Side-Lying Leg Lifts (Glutes, Outer Thigh):

Place your legs piled on top of one another while lying on your side.

Lift your top leg toward the ceiling, keeping it straight.

Reposition it so that it doesn't come into contact with the lower leg.

Perform 3 sets of 15-20 reps on each leg.

Incorporating this comprehensive leg and butt workout into your fitness routine will undoubtedly bring you closer to achieving the toned lower body you desire. Consistency is key, so make sure to perform these exercises at least three times a week and gradually increase the intensity as your strength improves.

Remember, a balanced diet and sufficient rest are also essential components of any successful fitness journey. Listen to your body, stay committed, and celebrate the progress you make along the way. With dedication and the right workout routine, you'll be flaunting those perfectly toned legs and butt in no time.

#workout routine

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fitness-freak320 · 2 years ago

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Unlocking Glute Power: 20 Best Home Exercises for Stronger Glutes

Introduction:

Strong and well-developed glutes not only enhance your physique but also play a vital role in overall lower body strength and stability. If you're looking to target and tone your glute muscles from the comfort of your own home, you've come to the right place. In this comprehensive guide, we will explore the best glute exercises that require minimal or no equipment. Get ready to sculpt and strengthen your glutes with these effective exercises. You will definitely get the results if you do this exercises consistently. So, let's rock the journey of getting the best glutes among all there!

Section 1: What are Glute Exercises?

It is necessary to become aware, before diving into the exercises themselves, let's understand the importance of glute exercises. Glute exercises specifically target the gluteal muscles, consisting of the gluteus maximus, gluteus medius, and gluteus minimus. These muscles not only contribute to a well-rounded backside but also play a crucial role in hip stability, posture, and overall lower body strength.

Section 2: 20 Best Glute Exercises at Home

1. Glute Bridges: Target your glutes, hamstrings, and core.

- Description: Lie on your back with knees bent, lift your hips off the ground, squeezing your glutes at the top.

- Reps and Sets: Aim.....

Read more : click here

#workout #fitness #gym #health & fitness #world #my words #beauty #fitness training #glute exercises #huge butt #health #health tips

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jungkookandyugyeomwhores · 27 days ago

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Best Exercises for Faster Hip Replacement Recovery

Recovering from hip replacement surgery can feel like a long journey, but with the right approach, it becomes more manageable and rewarding. Exercise is one of the most crucial aspects of post-surgery care. It not only helps in regaining strength and flexibility but also improves circulation, reduces stiffness, and accelerates the healing process. At Meyer Jr Richard L MD, we believe in empowering patients with personalized recovery plans, including carefully selected exercises to enhance hip replacement recovery.

Ankle Pumps to Promote Blood Circulation

Ankle pumps are one of the first exercises recommended for Hip Replacement Recovery. They’re simple yet highly effective in preventing blood clots and improving circulation in the lower limbs. You can perform this exercise by lying on your back and gently pointing and flexing your toes. Aim to do this for a few minutes several times a day. Ankle pumps help stimulate blood flow without placing stress on your new hip joint, making them ideal in the early stages of recovery.

Heel Slides to Regain Range of Motion

Heel slides are excellent for gradually restoring the range of motion in your hip. Start by lying on your back with your legs extended. Slowly slide one heel toward your buttocks while keeping the foot flat on the bed or floor. Then gently return it to the starting position. Repeat on each leg 10–15 times, a few times daily. This gentle movement helps your hip joint become more flexible and prepares your body for more complex exercises later in the recovery process.

Standing Hip Abductions for Muscle Strengthening

Standing hip abductions help strengthen the muscles around your hip, especially the glutes and outer thighs. While standing with support from a chair or countertop, lift your operated leg to the side without rotating your hips. Hold the position for a few seconds before lowering it slowly. Perform 10–15 repetitions on each side. This exercise not only enhances hip stability but also supports proper gait patterns.

Bridging Exercises to Build Core Stability

Bridging exercises are valuable for both hip and core strengthening. Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips off the ground until your body forms a straight line from shoulders to knees. Hold for a few seconds, then lower your hips slowly. Repeat this movement 10–12 times. Bridging targets the glutes, lower back, and core, all of which support your hip joint. These exercises are particularly helpful during the mid to late stages of hip replacement recovery.

Seated Marching to Improve Hip Mobility

Seated marching is a safe and effective way to promote mobility during hip replacement recovery. Sit upright in a chair with both feet flat on the ground. Lift one knee towards your chest and then lower it back down, alternating legs like a marching motion. Aim for 10–15 reps on each side. This low-impact activity helps reactivate the hip flexors and improves circulation without overstraining your body.

Seated Marching to Improve Hip Mobility

Clamshell Exercises to Activate Hip Stabilizers

Clamshells target the hip stabilizing muscles, including the gluteus medius, which plays a vital role in maintaining balance and alignment. Lie on your side with knees bent at a 90-degree angle. Keeping your feet together, lift your top knee while keeping your pelvis steady. Hold briefly, then lower. Repeat for 10–12 reps per side. This movement strengthens your lateral hip muscles, reducing the risk of falls and aiding in a smoother walking pattern.

Toe Raises to Support Joint Control and Balance

Toe raises are excellent for enhancing balance and improving joint control. Stand near a wall or sturdy surface for support. Slowly raise your heels so you're standing on your toes, then lower back down. Perform 10–15 repetitions. This movement strengthens the calf muscles, which indirectly support the hip by promoting better posture and lower body coordination.

Conclusion

A well-structured exercise routine is key to successful hip replacement recovery. With the guidance of trusted experts like Meyer Jr Richard L MD, each movement becomes a stepping stone toward renewed mobility and independence. These targeted exercises not only accelerate healing but also enhance long-term joint health. Always follow your physician’s advice, progress at your own pace, and focus on consistency.

#Hip Replacement Recovery

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gym-x-plus · 2 years ago

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Here’s the workout you need for a juicy glute pump 🥵

✅ 4xSS: 8-12 reps hip thrusts into 8-12 reps banded b-stance hip thrusts

✅ Deficit reverse lunges 3x8-10 reps

✅ Good mornings 3x10-12 reps

✅ B-stance RDL with a rotation 3x10-12 reps

✅ Glute medius kickbacks 3x10-12 reps

✅ 3x hip abduction drop set: 10-12 reps then half the weight and go to failure

©️Credit ig @abbiedennisonfit

#gluteworkout #glutegains #hamstringsworkout #gymmotivation

#fitness #gym #workout #fitnessmotivation #fit #fitnessgirl #fitnessmodel #squats #fitnessaddict #beautiful

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thehumanhealth · 27 days ago

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Clamshell Exercise Alternatives: Amazing You’ll Love

Introduction

Ever tried the clamshell exercise and felt more awkward than activated? You’re not alone—I gave it my best shot, but between the weird hip angles and the burning sensation that didn’t feel quite right, I knew

I needed a clamshell exercise alternative that actually worked for my body. The good news? There are plenty of beginner-friendly options that still target your hips, glutes, and outer thighs—without the discomfort. In this guide,

I’ll walk you through what the clamshell exercise really does, why it sometimes hurts, and what to do instead that feels just as effective (if not better). Let’s find the move that fits you.

Quick Recap: What Is the Clamshell Exercise?

Let’s keep it simple. The clamshell exercise is a floor move that works your hips and glutes. You lie on your side, bend your knees, and lift the top leg open like a clamshell. That’s how it got its name!

So, what does the clamshell exercise work? It targets the muscles on the side of your butt—mainly the gluteus medius and minimus. These help with balance, walking, and hip support. You might also feel it in your outer thighs.

If you’ve asked, “What muscles does the clamshell exercise work?”, now you know. But for some people, it feels weird or even painful. That’s why a lot of us start looking for a clamshell exercise alternative that feels better but still gets the job done. Keep reading—your perfect match might be next.

Why People Look for Alternatives

Let’s be honest—the clamshell exercise hurts for a lot of people. I tried it and felt more pain than progress. My hips were sore, and I wasn’t even sure it was working.

Some folks feel pressure in the wrong spots. Others just don’t see results. And let’s face it—doing the same move over and over can get boring fast.

So, what is the disadvantage of clam shell? For one, it doesn’t fit everyone. If your hips feel tight or your form is off, it can do more harm than good. Plus, it might miss the muscles you’re trying to hit.

If you’ve ever asked, “What can I do instead of clamshell exercise?”, don’t worry. There are lots of clamshell exercise alternatives that are easier, safer, and still build strong hips and glutes. Let’s check them out!

#1950s #911 abc #70s #60s #80s

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how2fit · 2 months ago

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Doing the glute bridge to shape your butt like a peach? Add weights to it to make the exercise more challenging. Learn how to do the weighted glute bridge to build strength and tone your butt.When it comes to butt exercises, you may think of the glute bridge. It is a simple exercise that involves lying on your back, squeezing your glutes and lifting your hips off of the ground. After pausing for a few seconds, you just have to lower your hips back down. To make the strength training exercise more challenging, you can take the help of gym equipment. Reach out for barbells or dumbbells to do the exercise. A weighted glute bridge is what you need to tone your butt and reduce the risk of lower back pain. Don’t know how to perform it? We tell you how it’s done.What is a weighted glute bridge?It is a strength training exercise that targets the glutes, hamstrings, and core. “It is a variation of the standard glute bridge, but incorporates external weight like a barbell or dumbbell,” shares fitness expert Yash Agarwal.You can do weighted version of glute bridge. Image courtesy: Adobe StockThey are placed on the hips for increased resistance. This version of the glute bridge targets the gluteal muscles — the gluteus maximus, the gluteus minimus, and the gluteus medius. These muscles are all located in your butt. “This version should be done only after mastering the bodyweight variation of this exercise,” says the expert.What are the benefits of doing the weighted glute bridge?Here are a few reasons why you should do the weighted glute bridge:1. Strengthens and tones buttYou should perform the weighted version of the glute bridge for a stronger butt. According to a 2024 study, published in Sports Biomechanics, the barbell glute bridge mostly targets the gluteus maximus. “So, it can help to enhance muscle size, strength, and definition while toning the butt. Progressive overload, which means increasing weight over time, can contribute to toning butt.2. Improves hip mobility and stabilityThere is a reason why people stress on being physically active. Prolonged sitting or physical inactivity can lead to hip stiffness, as per research published in Musculoskeletal Science And Practice in 2021. “The movement involved in the weighted glute bridge can strengthen the hip muscles, and promote better flexibility and stability. This can help reduce hip stiffness,” says the expert.3. Helps prevent injuriesGlute exercises are not just to tone the butt. Weak glutes can lead to knee pain, poor posture, and hamstring strains. “So, strengthening the glutes with the help of the weighted glute bridge can ensure proper movement mechanics, reducing the likelihood of injuries,” says Agarwal.4. Boosts athletic performanceStronger glutes improve performance in sports as well as exercises that require running, jumping, and lifting. “This makes the weighted glute bridge a great addition to an athlete’s or fitness enthusiast’s training programme,” says the expert.5. Enhances lower back support and reduces painBy strengthening the glutes and core, the weighted glute bridge exercise supports the lower back. “This reduces the risk of lower back pain caused by weak posterior chain muscles like the glutes, hamstrings, lower back, and calves,” says the expert. A 2017 study, published in the International Journal Of Sports Physical Therapy, showed that strengthening gluteus maximus resulted in a decrease in lower back pain in the participants.You may also likeHow to perform the weighted glute bridge?Follow these steps to do the weighted glute bridge: Lie flat on your back on a mat, bend your knees and place your feet flat on the floor. Place a barbell or dumbbell across your hips. Hold the external weight securely with your hands to stop it from rolling. Take a deep breath in, engage your core, and slightly tuck your pelvis to prevent excessive arching of your lower back. Push through your heels to do the weighted glute bridge and lift your hips up. Squeeze your glutes at the top and hold this pose for 1 to 2 seconds.

Lower your hips in a slow, controlled manner, and stop just before touching the ground to maintain muscle tension.“When it comes to the weighted version of glute bridge, you can go for 3 to 4 sets of 10 to 15 reps,” says the expert.Tone your butt with this exercise. Image courtesy: ShutterstockWho should not do the weighted glute bridge?The weighted glute bridge offers benefits, but it may not be good for everyone. People with severe lower back injuries should avoid it, as it can worsen pain due to pressure on the lower back. Limited hip mobility may cause strain or discomfort, so those with hip injuries or mobility issues must skip the weighted glute bridge. The weighted glute bridge is a big no for people recovering from abdominal surgery, as high core engagement in this exercise can affect post-surgery recovery. Pregnant women, especially in the third trimester, must not do this exercise. “Lying on the back and holding weights for prolonged periods can reduce blood flow in the body,” says the expert.The weighted glute bridge can be an effective exercise for strengthening and toning the butt. Make sure to follow the correct technique and progressively increase weight while doing this version of the glute bridge. This way you won’t have to worry about getting injured while doing this glute-strengthening exercise.Related FAQsHow heavy should the weight be during glute bridges?Beginners can go for a 5 to 10 kg dumbbell. For intermediate level, 15 to 30 kg barbell with light plates is good enough. Those in the advanced level, can go for 50 plus kg heavy barbell. The weight should be challenging, but should allow proper form and control.Do weighted glute bridges make glutes bigger?Yes, by progressively overloading the glutes with heavier weights, the muscle fibres grow (hypertrophy), leading to increased glute size and shape. For maximum growth, pair it with proper nutrition and resistance.

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mygymdiet · 2 months ago

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How to Grow Glutes: Targeted Moves for Bigger, Firmer Glutes

The glutes are the largest and among the most powerful muscle groups in the human body. Apart from contributing to an aesthetically pleasing physique, they are paramount to almost all functions of the body, especially in locomotion and stability. Many an individual may have getting bigger and firmer glutes solidified as a goal in his/her fitness endeavor. Knowing how to optimally train the glutes is key to anyone wanting to either develop their natural shape or maximize performance.

This ultimate guide tells you about potent exercises, the science of glutes, nutrition to support muscle gain, and avoiding some pitfalls. If you implement the strategies in this guide into your workout, you will get glute development for strength and shape.

1. Understanding Glutes Anatomy and Function

The gluteal muscles consist of three principal muscles that include:

Gluteus Maximus: Gluteus Maximus is the largest and strongest of the three and is used to form the shape and size of your buttocks. This muscle plays an important role in the movement of extension and outward rotation of the hip.

Gluteus Medius: This muscle lies on the outer side of the hip and stabilizes the pelvis during single-leg situations such as walking or running.

Gluteus Minimus: This is the smallest of the three lies beneath the gluteus medius, helps stabilize the pelvis, hip abduction, and rotation.

Each of these muscles plays a role in different movements and contributes to the overall size, firmness, and shape of your glutes. Knowing how they work will help you to target them more efficiently in training.

2. The Science of Growing Muscle (Hypertrophy)

Hypertrophy describes the sky-high increase in muscle size through exercise and overload. To understand how to grow your glutes beyond all else, there are three factors at play in achieving hypertrophy:

Mechanical Tension: The force placed on the muscle fibers during exercise that is vital to induce muscle growth.

Muscle Damage: Microtears occurring in the muscle fibers after strenuous exercising, which during the recovery will heal and further grow.

Metabolic Stress: The accumulation of by-products of metabolism such as lactate due to exercise creating an anabolic environment for the muscles.

Therefore, to grow your glutes through hypertrophy effectively, you will have to employ the training modalities that continue to target the above three factors. The next section discusses some exercises that incorporate these principles for the glutes.

#growth #glutes #health & fitness #fitness #nutrition #healthy food #workout #antioxidants #gym #hydration #skin health #vitamins #anatomy #function #muscle memory #squatting #deadlift #lunges #recovery

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fitlifebyvidhan · 3 months ago

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Top 5 Knee Strengthening Exercises & Targeted Muscles

Strengthening the muscles surrounding the knee joint is essential for stability, mobility, and injury prevention. Targeting the quadriceps, hamstrings, calves, and glutes helps improve knee alignment, reduce pain, and enhance overall function. These exercises are beneficial for both injury recovery and maintaining joint health.

Top 5 Knee Strengthening Exercises

1. Glute Bridges

Glute bridges primarily target the glutes, which play a vital role in knee stabilization during movement. Variations like single-leg or elevated glute bridges further challenge the muscles and enhance knee stability.

How to Perform:

Lie on your back with knees bent at a 90-degree angle and feet flat on the floor.

Engage your core and squeeze your glutes as you lift your hips, forming a straight line from shoulders to knees.

Hold briefly, then lower back down with control.

2. Double Knee to Chest

This exercise stretches the lower back, hips, and glutes while strengthening the knee-supporting muscles. It helps improve flexibility, reduce stiffness, and enhance mobility.

How to Perform:

Lie down with your legs extended and arms at your sides.

Slowly bend both knees and bring them toward your chest, using your hands to pull them closer if needed.

Hold the stretch, feeling a gentle pull in the lower back and hips.

3. Sit-to-Stands (Chair Squats)

Also known as chair squats, this exercise strengthens the quadriceps, hamstrings, and glutes, improving lower body strength and functional mobility.

How to Perform:

Sit on a sturdy chair with feet hip-width apart and flat on the floor.

Engage your core, lift your chest, and stand up by pushing through your heels.

Lower yourself back down, keeping your knees aligned with your toes.

4. Clamshells

This movement targets the hip abductors, including the gluteus medius and minimus, improving hip stability and knee alignment.

How to Perform:

Lie on your side with knees bent, stacking hips and shoulders.

Keep your feet together and lift the top knee, opening like a clamshell.

Pause at the top, then lower the knee with control.

5. Seated Leg Raises

This exercise strengthens the quadriceps while promoting knee stability and mobility.

How to Perform:

Sit upright on a chair with back support, feet flat on the floor.

Extend one leg straight in front of you.

Slowly lift the leg until it’s parallel to the floor, engaging the quadriceps.

Hold briefly, then lower with control.

Three Key Muscles for Knee Support

1. Quadriceps - The quadriceps consist of four muscles at the front of the thigh—rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. These muscles are responsible for knee extension and play a crucial role in providing stability during activities like walking, running, and jumping.

2. Hamstrings - Located at the back of the thigh, the hamstrings include the biceps femoris, semitendinosus, and semimembranosus. These muscles flex the knee joint and help stabilize it during movement.

3. Calf Muscles (Gastrocnemius & Soleus) - Though primarily responsible for ankle movement, the calf muscles provide knee support during walking, running, and jumping by stabilizing the lower leg.

By strengthening these muscles through targeted exercises, individuals can enhance knee stability, reduce pain, and lower the risk of knee-related conditions like osteoarthritis.

Ways to Strengthen Weak Knees

1. Core Strengthening - A strong core improves overall stability and reduces strain on the knees. Planks, Russian twists, and bridges are great options.

2. Balance & Proprioception - Improving balance with single-leg stands, stability ball exercises, and balance boards enhances knee joint stability.

3. Range of Motion Exercises - Stretching the quadriceps, hamstrings, and calves helps maintain flexibility and reduces stiffness.

4. Low-Impact Aerobic Exercises - Activities like swimming, cycling, or elliptical workouts improve cardiovascular fitness while minimizing knee stress.

5. Gradual Progression - Start with low-intensity movements and gradually increase intensity to avoid strain or injury.

6. Seek Professional Guidance - For persistent knee pain or weakness, consulting a physical therapist ensures proper guidance and a personalized exercise plan.

Final Thoughts

Consistently practicing knee-strengthening exercises is essential for joint health, injury prevention, and improved mobility. Strengthening key muscle groups such as the quadriceps, hamstrings, glutes, and calves promotes better movement and enhances confidence in daily activities. Whether you're rehabilitating an injury, managing knee pain, or improving athletic performance, these exercises offer a solid foundation for stronger, healthier knees.

Visit our Website - https://toneopfit.com/blogs/strengthening-of-knee-exercises

#fitness #health

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