New Rear for the New Year!

December 9, 2011 By: Lynne Brick

Special thanks to Nick Ehrlich, Personal Training Team Leader at Brick Bodies Padonia, for sharing his expertise! 

It’s hard to believe it’s the “end” of the year.  Time to do the right moves to help build your new rear, in the new year!

I invited Nick Ehrlich to share his favorite gluteal exercise to tone, tighten and firm the backside. He shared his favorite way to train the gluteal muscles with TRX suspension straps; the suspended leg curl.  This move works the hamstrings, lower back, the core and of course the glutes.

Here’s how Nick explained to do this move:

• Lie down on the floor close to the TRX suspension straps.
• Place your heels into the foot cradles of the TRX straps, allowing the arches of your feet to lie across the handles.
• Brace your core as you lift your hips off the ground. You will be in a “bridge” pose.
• From the bridge position, lift your knees and hips off the ground, toward the ceiling.
• Pull both heels toward your buttocks, curling your hamstrings, then release back to the starting position, keeping your hips elevated off the floor.
• Repeat for 15-20 reps.
• For a more advanced option, alternate your leg curls

Then, I shared one of my all time favorite gluteal exercises with Nick; the hip extension on a stability ball.

• Place your belly on a stability ball.
• Walk your hands forward so that your hips/ buttocks are at the top of the ball. Keep your back straight from your head to your hips.
• Brace your core
• Wrap your legs around the edge of the ball as you bring your heels together.
• Lift your heels up toward the ceiling, squeezing your glutes. Think of painting a foot print on the ceiling.
• Release to starting position.
• Repeat for 15-20 reps.
• Release the back by hugging the stability ball.

Best wishes for your new rear in the new year!  What’s your favorite gluteal exercise?  Please share.

Thank you!
P.S.  Holiday blessings to you and your family!

You Go Girl!
Lynne Brick, RN

• Last week’s question: What is atypical depression? With atypical depression, a person’s mood will improve when something positive happens.
• This week’s question:  According to Consumer Report, what do 68% of people dread during the holidays?

Corny Joke for the day:  Why does Santa need 3 gardens?  So he can Ho-Ho-Ho!

Sources:
www.lynnebricks.com