Mountain Climbers for Stronger and Tighter Glutes
Incline Mountain Climbers – Using the incline of a bench, this exercise engages every muscle below your pelvis especially the glutes while building a stronger core in this plane of motion. By utilizing the incline bench, this exercise will incorporate more muscle fibers in your glutes, hamstrings, and calves then doing this exercise on a flat surface. Mountain Climbers are a movement that can be considered the equivalent to running horizontally.
To perform, start in a military push-up position and keep your elbows slightly bent holding on to an incline bench. Bend one knee and bring it up to your chest, as if trying to touch your shoulder. Then, draw the leg back and perform with the other leg. While alternating legs, maintain a consistent solid speed throughout.
Remember to keep a neutral spinal position and don’t drop your hips. Beginners should set a goal of three sets of 20 repetitions while resting 30 seconds in between sets. The more advanced individual should shoot for three sets of 50-80 repetitions.
Shaun Zetlin, Founder, Zetlin Fitness
For further demonstration, check out this video we found on Youtube:
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
Plank Variations for Great Abs
Plank with Alternating Leg – This is a challenging movement that will get your lower body involved while building a stronger core in the process. Begin by getting into the prone plank position with your heels up and your elbows bent with your forearms stabilized on the floor.
Next, bring one leg up about one-two inches above the floor and hold for 10 seconds. Keep your leg and knee that are in the air locked to recruit more muscle fibers in your glute and hamstring.
Lower the leg and switch to the other, again holding for 10 seconds.
Repeat, alternating legs for three complete rounds totaling 30 seconds per side. Perform these three rounds twice for a successful challenge.
Shaun Zetlin, Founder, Zetlin Fitness
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
Glute Bridge
No exercise for the butt can beat the Glute Bridge. A study has shown that the glute bridge activates more muscle fibers than any other movement. There are many variations, but the best for the butt is the shoulder elevate bridge.
Use a bench at any gym or couch if you are training at home. Place your shoulder blades on the bench/couch and spread your arms out like a T, palms facing up, long ways on the bench. Bend your knees keeping a 90 degree angle so you look like a table, feet flex and knees together. Keeping the core tight, fold from the hip until your butt just touches the ground. Explode back up for a hold count of 3.
Remember to keep the core tight so there is no flexion in the lumbar. Also to take your shoulder with you so there is no flexion in the thoracic as well. This is a great move to lift and give your butt a full look. The glute is a strong muscle so adding weight is advised. Do 3 sets of 10 control smooth reps twice a week and I guarantee you’ll have the best butt on the beach!
Jeff Teta, Personal Trainer, Physical Culture
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Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
We work hard to find the right balance in our training routine. There are many things to consider when choosing the types of workouts and activities that will maximize our performance. A steady Yoga practice can serve as a very helpful cross-training exercise. Use the following tips to help you determine if Yoga is a good addition to your training routine and what type of Yoga practice you should consider.
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