One of the best exercises for strengthening and lifting your glutes are lunges. They raise your heart rate and work your muscles. Make sure that you use proper form. Stand with feet hip-width ( holding dumbbells is optional but adds more intensity to the exercise). Take a large step forward with your right foot and bend both knee's until your front thigh is parallel to the ground and your back knee approaches, but never touches the ground. Next, repeat with your left leg.
Changing the length of your step can change the focus of the exercise. A longer stride focus' the rear end muscles, and a shorter step works the quads more.
If you don't have the room to do walking lunges, try reverse step lunges. With feet parallel, keeping them slightly bent and your abs tight, take a step back with right leg, bending both knees. Hold for a second, and move back to original position.
Another option is to anchor your back leg with the top of your foot on a workout bench or a sturdy chair. The bend your front knee( keeping it aligned with your foot and not going forward over your foot), and then rise up. Mix the three different kinds up in one workout, or spread them out and do twice a week. I assure you, you will feel a difference in your muscles quickly!
Tuesday - 9/15 Workout :
Recumbent bike- 30 minutes
Walk on street- 4.12 miles, 45 minutes
Tuesday- 9/15 Food Diary:
Breakfast-
1/3 cup egg whites with 1 cup spinach, 4 cherry tomatoes(95 cal)
1/2 mango, 1/8 cup blueberries(70 cal)
2 pieces whole wheat toast (80 cal)
A.M. Snack-
1 apple (67 cal)
15 dry roasted, no salt almonds .(115 cal)
Lunch-
4oz. Orange Roughy (90 cal)
Salad- 2 cups spinach, 4 cherry tomatoes,cucumber, zucchini,1 oz non fat feta cheese (65 cal.)
P.M. Snack-
1 cup Archer Cinnamon Protein cereal, with 1/2 cup non fat milk (200 cal)
1 protein shake- (250 cal)
Dinner-
4oz. Pork loin ( 180 cal)
8 grilled spears asparagus, zucchini, mushrooms (120 cal )
small salad ( 1 cup romaine, 3 cherry tomatoes, 1/4 cup organic beets ), balsamic vinegar, 1 tbls extra virgin olive oil ( 88 cal)
TOTAL CALORIES-1348
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