Gluteus Maximus Exercises
Smart Solutions : Episode SSL-632 -- More Projects »
Fitness expert Mark Casselman has some solutions for toning your body. He demonstrates easy exercises that can be performed right in your living room.
Figure A--Perform a step exercise by standing at the base step of a staircase at home. Using the railing for support and balance, step up with the right foot, pushing through the heel. Push straight up, then bring the left leg all the way up so that the thigh is parallel with the floor. Bring the left leg down, then bring the right foot down so that both feet are together. Repeat the motion with the left foot and right leg. Perform two sets of 12 to 15 repetitions per set.
Figure B--For a reverse lunge, with feet together, shoulder and hips square, take a large stride back. Drop straight down at the hips just until your knee touches, then step back up, bringing the feet back together. Perform two sets of 12 to 15 repetitions per set.
Figure C--Although an exercise ball is ideal, a bed or chair will serve the same purpose here. Place the heels on top of the surface with your arms spread out for support and balance. Use the glutes to squeeze and press the hips straight up into the air. Return the hips slowly. Be sure to tighten the ab muscles, inhale when lifting the hips and exhale when returning the hips. Perform two sets of 12 to 15 repetitions per set.
Guests Mark Casselman
Science Editor,
Muscle & Fitness magazine
21100 Erwin St.
Woodland Hills, CA 91367
Website:
www.muscle-fitness.com
Also in this Episode
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