Friday, January 23, 2015
25 MINIUTE WITH MIGHTY MACHINE ROUTINE
Consider the rower your badass-yet-friendly trainer. With each stroke, you melt fat and firm up everything from your shoulders to your calves-but because you're cardio. Plus, the movement helps create posture your mom would be proud of. Although you're rowing with your arms in front ofyou, it's a great counteraction to the hunched-over position many of us are in all day. Your back needs to stay rowing strengthens back muscles that get weakened from desk jobs. The best part: The faster you row, the more intense your workout becomes—so the quick intervals here will get you toned in less time.
3 STOP WORKOUT MISTAKES
MISTAKE #1 Being afraid of "men's" weights
Many barbell arid free-weight moves mimic everyday ones (carrying bags, picking upachild, openinga door) the way machine-based moves that tend to isolate a single muscle can't. Don't worry about bulking up: Most women don't have near the amount of testosterone needed to build big. bulky muscles.
THE FIX: Grab 12-pounders instead of 5s (but don't be afraid of 20s if you have the strength!). Try deadlifts with a barbell versus dumbbells. It's okay if you need to do fewer reps. Adding weight will tone you up in less time.
MISTAKE #2 Bad squat form
Squats areone of the best glute and quad sculptors because they engage a large amount of muscle. But I see my clients making two key errors when it comes to squats; First, they put their weight on their toes instead of in their heels. This puts stress on the knees and makes you unstable. Second, they stand with their feet too close together. Women are built differently than men and their hips tend to angle forward. This anterior tilt can lead to muscle imbalances as well.
THE FIX: Wiggle your toes at the bottom of a squat to make sure your weight is in your heels. Press through your heels as you rise up. Also, stand with your feet slightly wider than your hips with your toes slightly turned out. This will shift your weight back and counteract that pelvic tilt.
MISTAKE #3 Using crunches to fight belly fat
Crunches firm the muscle that lies underneath fat-they don't actually melt away fat. To see a difference, you
need to burn or cut the extra calories.
THE FIX: Abs are made in the kitchen. Make sure you have more calories going out than coming in. Trade
crunches for exercises that engage your entire core—the front, back, and sides of your torso— like planks. Also, work your lower body. Moves that target large muscle groups like your buttand thighs help increase calorie burn and your metabolism after a session, which ultimately helps slim down your waist.
Many barbell arid free-weight moves mimic everyday ones (carrying bags, picking upachild, openinga door) the way machine-based moves that tend to isolate a single muscle can't. Don't worry about bulking up: Most women don't have near the amount of testosterone needed to build big. bulky muscles.
THE FIX: Grab 12-pounders instead of 5s (but don't be afraid of 20s if you have the strength!). Try deadlifts with a barbell versus dumbbells. It's okay if you need to do fewer reps. Adding weight will tone you up in less time.
MISTAKE #2 Bad squat form
Squats areone of the best glute and quad sculptors because they engage a large amount of muscle. But I see my clients making two key errors when it comes to squats; First, they put their weight on their toes instead of in their heels. This puts stress on the knees and makes you unstable. Second, they stand with their feet too close together. Women are built differently than men and their hips tend to angle forward. This anterior tilt can lead to muscle imbalances as well.
THE FIX: Wiggle your toes at the bottom of a squat to make sure your weight is in your heels. Press through your heels as you rise up. Also, stand with your feet slightly wider than your hips with your toes slightly turned out. This will shift your weight back and counteract that pelvic tilt.
MISTAKE #3 Using crunches to fight belly fat
Crunches firm the muscle that lies underneath fat-they don't actually melt away fat. To see a difference, you
need to burn or cut the extra calories.
THE FIX: Abs are made in the kitchen. Make sure you have more calories going out than coming in. Trade
crunches for exercises that engage your entire core—the front, back, and sides of your torso— like planks. Also, work your lower body. Moves that target large muscle groups like your buttand thighs help increase calorie burn and your metabolism after a session, which ultimately helps slim down your waist.
Sunday, January 18, 2015
THE TRUTH ABOUT CELLULITE
It used to be the case that doctors claimed cellulite was exactly the same as any other fat on our bodies and, like normal fat, coutd be combated with exercise and a healthy diet. These days, however, thanks to advances in science, we know that the dreaded orange peel textured lumpiness we see on our thighs, butt, and even our arms and belly, isn't ordinary fat at all, but the result of fat cells found underneath the top layer of the skin being squeezed between the bands of connective tissue which attach muscle to your skin.
Weak, damaged fat cells can cause fatty tissue to lie unevenly, while the strong fibres that anchor fatty tissue to the layers of skin above can pull at the pockets of fat, creating that dimpled effect too. While the structure of men's connective tissue is angled, women's connective tissue is vertical, which is the reason why our fat cells can bulge through.
So it seems women - including many of the world's slimmest, fittest supermodels and Olympic athletes - are simply destined to have cellulite. But that doesn't mean you can't do anything to get rid of it once you understand the causes.
POOR CIRCULATION
When blood flow slows, collagen separates, allowing fat to come to the surface of the skin and create an orange peel effect. While poor circulation is primarily genetic, there's much you can do to give it a boost. including regular exercise, and your new secret weapon: daily body brushing (see ? opposite for advice on how to do it properly).
Because exercise and body brushing help stimulate your metabolism and warm your skin as well as boosting your circulation, you should apply any cellulite products directly after these activities so their dimple-fighting ingredients are better absorbed.
YO-YO DIETING
Research shows that women store fat six times more readily on their lower body than their upper body. But the lower body is far less keen on letting go of that fat. So if you lose seven pounds, six go from the top and just one goes from the bottom. When you put it on again (as yo-yo dieters always do), six go to the bottom and one goes to the top.
And the pattern only intensifies if you go on dieting in this way. Following a sensible healthy eating plan where you eat at regular intervals - like the one in this book - can help normalise your blood sugar levels, prevent binges, and stop you from piling lost weight back on.
JUNK FOOD
Refined and processed foods, those that contain sweeteners, additives and chemicals, plus dairy, sugar and high fat products are all thought to contribute to cellulite. One major thought is that some of the chemicals in these foods act as oestrogen mimics to disrupt the smooth running of the female body. And worse, junk
food seriously lacks essential nutrients, including those antioxidant vitamins and trace minerals known to counteract cellulite.
Try to eat fresh fruit and veg to aid poor digestion and eliminate waste (both of which exacerbate cellulite), and if you can't ditch all toxins, drink plenty of water every day to help flush them out.
Weak, damaged fat cells can cause fatty tissue to lie unevenly, while the strong fibres that anchor fatty tissue to the layers of skin above can pull at the pockets of fat, creating that dimpled effect too. While the structure of men's connective tissue is angled, women's connective tissue is vertical, which is the reason why our fat cells can bulge through.
So it seems women - including many of the world's slimmest, fittest supermodels and Olympic athletes - are simply destined to have cellulite. But that doesn't mean you can't do anything to get rid of it once you understand the causes.
POOR CIRCULATION
When blood flow slows, collagen separates, allowing fat to come to the surface of the skin and create an orange peel effect. While poor circulation is primarily genetic, there's much you can do to give it a boost. including regular exercise, and your new secret weapon: daily body brushing (see ? opposite for advice on how to do it properly).
Because exercise and body brushing help stimulate your metabolism and warm your skin as well as boosting your circulation, you should apply any cellulite products directly after these activities so their dimple-fighting ingredients are better absorbed.
YO-YO DIETING
Research shows that women store fat six times more readily on their lower body than their upper body. But the lower body is far less keen on letting go of that fat. So if you lose seven pounds, six go from the top and just one goes from the bottom. When you put it on again (as yo-yo dieters always do), six go to the bottom and one goes to the top.
And the pattern only intensifies if you go on dieting in this way. Following a sensible healthy eating plan where you eat at regular intervals - like the one in this book - can help normalise your blood sugar levels, prevent binges, and stop you from piling lost weight back on.
JUNK FOOD
Refined and processed foods, those that contain sweeteners, additives and chemicals, plus dairy, sugar and high fat products are all thought to contribute to cellulite. One major thought is that some of the chemicals in these foods act as oestrogen mimics to disrupt the smooth running of the female body. And worse, junk
food seriously lacks essential nutrients, including those antioxidant vitamins and trace minerals known to counteract cellulite.
Try to eat fresh fruit and veg to aid poor digestion and eliminate waste (both of which exacerbate cellulite), and if you can't ditch all toxins, drink plenty of water every day to help flush them out.
11 WEIGHT-LOSS TIPS
Make sliding into your skinny jeans as easy as pulling on a pair of leggings with the following advice and clever tips.
1. CUT OUT ALCOHOL
It's a sad fact that stress increases levels of the hormone Cortisol in our bodies, which research shows increases the fat around our waists. But reaching for a glass of wine to help you relax can nnake things worse, as alcohol also raises Cortisol levels. Alcohol is also known to disturb our sleep, as the body has to work harder to cleanse itself of toxins. This is why we often feel tired and un-rested after a night of drinking.
2. SLEEP WELL
The benefits of plenty of zzzzzz don't stop at having the energy to get through the day. A good night's sleep also helps reduce stress, keeps your mind sharp, and boosts your immune system and mood.
Getting eight hours regularly is essential for a glowing complexion, as your body produces more protein when you sleep - allowing cells to renew and repair the damage caused by ultraviolet rays, pollution and toxins - and increases human grovrth hormone (HGH) production to retain skin elasticity for fewer wrinkles.
Stick to a sleep schedule, going to bed and getting up roughly the same time every day to maintain your body's internal clock, Try writing in a journal a few minutes before bed to unload the stressors that can cause insomnia and sleep disturbances. Avoid television, computer and phone use an hour before you go to bed - these can act as stimulants - and wear ear plugs and an eye mask to reduce light and sounds.
3. WRITE IT DOWN
Keeping a food and mood diary is an important tool to help manage your relationship with food. Most of us don't know what we are eating, or how all the things we unconsciously eat - from finishing off your child's leftovers to reaching for the biscuit tin as a reward - can add up.
Writing everything down - including snacks and drinks - and noting how you feel when you eat them will help you become more aware of your eating patterns, and show you where you need to make changes.
4. CHANGE YOUR EATING HABITS
Paying attention to what, when and how you eat will help you register when you're full so you don't mindlessly consume extra calories. Take your time to chew what you put in your mouth and taste every bite.
Put down your cutlery after every mouthful and don't pick your knife and fork up again until you've thoroughly chewed and swallowed what you're eating as this will help slow you down. Finally, avoid watching TV, reading or working at your desk while you eat - your digestion will thank you.
5. KEEP IT SIMPLE
Make habit your friend. Trying to follow the latest diet trends and recipes can become overwhelming. Instead, find what you like and stick with what works for you - at least until you get bored.
Also, try to have a maximum of six types of food on your plate. Research shows we eat 70 per cent more when we increase variety as every new taste, texture and flavour re-stimulates your appetite.
6. DUMP THE TOXINS
Speed up your weight loss by dumping toxic foods from your body. This includes all low-fat and low-calorie food and drinks. Not only are they less filling, their super-toxic sugars, artificial sweeteners and additives also dump fat around your tummy and can even damage the collagen in your skin, making you look older Clean and lean food is the way to go as your body will only store the good nutrients.
7. DON'T CLEAR YOUR PLATE
Try to leave something on your plate, even if it's just a mouthful. This can help you break away from the idea that clearing your plate is a good thing and regain control over your eating. It will give you the chance to sit back, listen to your body and decide if you're full or not.
Eventually, you won't have to think about portion control because you'll only eat what your body needs.
8. WEIGHTING GAME
If you have excess pounds to shed, research now shows that the best way to lose weight consistently is to reduce your calorie intake by 10 calories for every pound you want to lose permanently. So if you want to drop one stone, you'd need to cut your intake by 140 calories a day.
You may have heard that cutting 500 calories a day is necessary for weight loss, but new research reveals this will result in hitting a plateau before you reach your goaf. Weight loss will take longer If you cut fewer calories but you're more likely to stick to your new regime, and keep the weight off long term.
9. DON'T CRAVE IN
Try fighting your food urges the first time you get them because science shows that the power of a craving dramatically decreases each time it comes back. This approach might not work every time, but you should go from giving into every craving to only giving into 20-30 per cent of them.
10. COOK AT HOME
When you make your own food, you have control over the quality of the ingredients and portion size. If you're short on time during the week, try cooking two meals at once so you spend less time in the kitchen, or prepare a big pot of brown rice, quinoa or other wholegrains at the beginning of the week and throw it into salads, toss with spices, or add toasted slivered nuts and dried fruits for super healthy and filling snacks.
11. STAY HYDRATED
Drink at least eight glasses of water a day It's essential for keeping you hydrated and healthy, and will keep you feeling full, beat water retention, flush away toxins and help your body metabolise stored fat. It's easy to confuse hunger with thirst and eat something when what you really need is fluid. Make sure you drink extra water when you're exercising or in hot weather to compensate for sweat loss and help you perform at your best, ff you don't like water, add a slice of lemon, or try coconut water.
1. CUT OUT ALCOHOL
It's a sad fact that stress increases levels of the hormone Cortisol in our bodies, which research shows increases the fat around our waists. But reaching for a glass of wine to help you relax can nnake things worse, as alcohol also raises Cortisol levels. Alcohol is also known to disturb our sleep, as the body has to work harder to cleanse itself of toxins. This is why we often feel tired and un-rested after a night of drinking.
2. SLEEP WELL
The benefits of plenty of zzzzzz don't stop at having the energy to get through the day. A good night's sleep also helps reduce stress, keeps your mind sharp, and boosts your immune system and mood.
Getting eight hours regularly is essential for a glowing complexion, as your body produces more protein when you sleep - allowing cells to renew and repair the damage caused by ultraviolet rays, pollution and toxins - and increases human grovrth hormone (HGH) production to retain skin elasticity for fewer wrinkles.
Stick to a sleep schedule, going to bed and getting up roughly the same time every day to maintain your body's internal clock, Try writing in a journal a few minutes before bed to unload the stressors that can cause insomnia and sleep disturbances. Avoid television, computer and phone use an hour before you go to bed - these can act as stimulants - and wear ear plugs and an eye mask to reduce light and sounds.
3. WRITE IT DOWN
Keeping a food and mood diary is an important tool to help manage your relationship with food. Most of us don't know what we are eating, or how all the things we unconsciously eat - from finishing off your child's leftovers to reaching for the biscuit tin as a reward - can add up.
Writing everything down - including snacks and drinks - and noting how you feel when you eat them will help you become more aware of your eating patterns, and show you where you need to make changes.
4. CHANGE YOUR EATING HABITS
Paying attention to what, when and how you eat will help you register when you're full so you don't mindlessly consume extra calories. Take your time to chew what you put in your mouth and taste every bite.
Put down your cutlery after every mouthful and don't pick your knife and fork up again until you've thoroughly chewed and swallowed what you're eating as this will help slow you down. Finally, avoid watching TV, reading or working at your desk while you eat - your digestion will thank you.
5. KEEP IT SIMPLE
Make habit your friend. Trying to follow the latest diet trends and recipes can become overwhelming. Instead, find what you like and stick with what works for you - at least until you get bored.
Also, try to have a maximum of six types of food on your plate. Research shows we eat 70 per cent more when we increase variety as every new taste, texture and flavour re-stimulates your appetite.
6. DUMP THE TOXINS
Speed up your weight loss by dumping toxic foods from your body. This includes all low-fat and low-calorie food and drinks. Not only are they less filling, their super-toxic sugars, artificial sweeteners and additives also dump fat around your tummy and can even damage the collagen in your skin, making you look older Clean and lean food is the way to go as your body will only store the good nutrients.
7. DON'T CLEAR YOUR PLATE
Try to leave something on your plate, even if it's just a mouthful. This can help you break away from the idea that clearing your plate is a good thing and regain control over your eating. It will give you the chance to sit back, listen to your body and decide if you're full or not.
Eventually, you won't have to think about portion control because you'll only eat what your body needs.
8. WEIGHTING GAME
If you have excess pounds to shed, research now shows that the best way to lose weight consistently is to reduce your calorie intake by 10 calories for every pound you want to lose permanently. So if you want to drop one stone, you'd need to cut your intake by 140 calories a day.
You may have heard that cutting 500 calories a day is necessary for weight loss, but new research reveals this will result in hitting a plateau before you reach your goaf. Weight loss will take longer If you cut fewer calories but you're more likely to stick to your new regime, and keep the weight off long term.
9. DON'T CRAVE IN
Try fighting your food urges the first time you get them because science shows that the power of a craving dramatically decreases each time it comes back. This approach might not work every time, but you should go from giving into every craving to only giving into 20-30 per cent of them.
10. COOK AT HOME
When you make your own food, you have control over the quality of the ingredients and portion size. If you're short on time during the week, try cooking two meals at once so you spend less time in the kitchen, or prepare a big pot of brown rice, quinoa or other wholegrains at the beginning of the week and throw it into salads, toss with spices, or add toasted slivered nuts and dried fruits for super healthy and filling snacks.
11. STAY HYDRATED
Drink at least eight glasses of water a day It's essential for keeping you hydrated and healthy, and will keep you feeling full, beat water retention, flush away toxins and help your body metabolise stored fat. It's easy to confuse hunger with thirst and eat something when what you really need is fluid. Make sure you drink extra water when you're exercising or in hot weather to compensate for sweat loss and help you perform at your best, ff you don't like water, add a slice of lemon, or try coconut water.
THE BENEFITS OF LOWER-BODY WORKOUTS
1. IMPROVE YOUR DAILY LIFE
Having strong leg muscles benefits your life. From walking and running to climbing stairs, kneeiing and lifting thiings from the floor - even standing - we use our legs for all these activities, and strengthening them can only make our life easier.
2. BOOST YOUR METABOLISM
Your leg muscles are the biggest in your body so need more blood. Exercising your quads, hamstrings, calves and glutes forces your heart to pump new blood to the lower limbs, kick-starting your metabolism and encouraging your body to burn more calories.
3. MELT FAT FASTER
Training your legs requires multi-joint exercises - for example during a squat you bend at your hips, knees and ankles to train your legs and glutes - using more muscles and burning more calories than upper-body moves such as bleep curls or shoulder presses.
4. AVOID INJURY
Lower-body exercise increases bone strength, improves your balance and stamina, and builds stronger knee, hip and ankle joints to reduce injury and the risk of falling.
5. INCREASE YOUR STABILITY
Your legs form your support base providing you with stability and stamina. Having strong legs means you'll be sturdier, more agile and go the distance for longer, whether you're playing team sports or busting out your favourite moves on the dance floor.
6. ENHANCE CORE STRENGTH
Since many lower body exercises involve carrying a weighted load higher up your body - think doing a squat with overhead raise, which involves holding dumbbells at shoulder height - your core has to work extra hard to prevent injury, and maintain an upright posture and balance. This means your abs get a workout before you've done a single sit-up!
7. GET GREATER FLEXIBILITY
Many leg exercises require you to move through a full range of motion, from increasing your overall suppleness to reducing aches and pains. For example, deep squatting and lunging increases your flexibility within your entire hip complex, which can help reduce back pain, while side lunges increase inner-thigh flexibility.
Having strong leg muscles benefits your life. From walking and running to climbing stairs, kneeiing and lifting thiings from the floor - even standing - we use our legs for all these activities, and strengthening them can only make our life easier.
2. BOOST YOUR METABOLISM
Your leg muscles are the biggest in your body so need more blood. Exercising your quads, hamstrings, calves and glutes forces your heart to pump new blood to the lower limbs, kick-starting your metabolism and encouraging your body to burn more calories.
3. MELT FAT FASTER
Training your legs requires multi-joint exercises - for example during a squat you bend at your hips, knees and ankles to train your legs and glutes - using more muscles and burning more calories than upper-body moves such as bleep curls or shoulder presses.
4. AVOID INJURY
Lower-body exercise increases bone strength, improves your balance and stamina, and builds stronger knee, hip and ankle joints to reduce injury and the risk of falling.
5. INCREASE YOUR STABILITY
Your legs form your support base providing you with stability and stamina. Having strong legs means you'll be sturdier, more agile and go the distance for longer, whether you're playing team sports or busting out your favourite moves on the dance floor.
6. ENHANCE CORE STRENGTH
Since many lower body exercises involve carrying a weighted load higher up your body - think doing a squat with overhead raise, which involves holding dumbbells at shoulder height - your core has to work extra hard to prevent injury, and maintain an upright posture and balance. This means your abs get a workout before you've done a single sit-up!
7. GET GREATER FLEXIBILITY
Many leg exercises require you to move through a full range of motion, from increasing your overall suppleness to reducing aches and pains. For example, deep squatting and lunging increases your flexibility within your entire hip complex, which can help reduce back pain, while side lunges increase inner-thigh flexibility.
Friday, January 16, 2015
FLAT-BELLY: YOUR 3-STEP DIET PLAN
There’s nc prescriptive time lImit for how long each phase should take as it depends en the individual — just move te the next phase when you start to see and feel real changes.
Phase One of this microbiome diet involves removing unhealthy bacteria and the foods that
unbalance the microbiome, and replacing them with healthier bacteria. In this phase, I recommends you take pre- and prebiotics and avoid sugar, artificial colour and preservatives, eggs, soy, gluten and dairy. He advises eating gut-healing focds such as fresh vegetables and fruit, including asparagus, carrots, garlic, Jerusalem artichokes, leeks, okra, onions, radishes, tomatoes, heaithy omega-rich nut butters, high-fibre carbohydrates, high-quality protein and the spices cinnamon and turmeric. Do this for as long as you need te until you feel ready to maye on to the next stage of the plan.
The secand phase allows you to eat a wider variety of food, including eggs, sheep and goat’s milk yoghurt and gluten-free wholegrains. You continue to load up on the phase ono superfoods as weIl as taking pro- and probiotics. In this phase, you also aim to reduce stress, since this can also
unbalance the gut. I
recommend mindful eating and brief meditations before meal times.
The third phase Is tho 'life timetune-up'. Once your gut health is restored, You only need to stick to the earlier phase gut-health eating plan 70 por cent of the time — you can now eat most foods for 30 per cent of the time, including the occasional sweet treat.
'I have always seen goad responses when people follow the microbiome diet'. The majority of patients lose weight even if they’re not trying and it's not roally their goal.'
Phase One of this microbiome diet involves removing unhealthy bacteria and the foods that
unbalance the microbiome, and replacing them with healthier bacteria. In this phase, I recommends you take pre- and prebiotics and avoid sugar, artificial colour and preservatives, eggs, soy, gluten and dairy. He advises eating gut-healing focds such as fresh vegetables and fruit, including asparagus, carrots, garlic, Jerusalem artichokes, leeks, okra, onions, radishes, tomatoes, heaithy omega-rich nut butters, high-fibre carbohydrates, high-quality protein and the spices cinnamon and turmeric. Do this for as long as you need te until you feel ready to maye on to the next stage of the plan.
The secand phase allows you to eat a wider variety of food, including eggs, sheep and goat’s milk yoghurt and gluten-free wholegrains. You continue to load up on the phase ono superfoods as weIl as taking pro- and probiotics. In this phase, you also aim to reduce stress, since this can also
unbalance the gut. I
recommend mindful eating and brief meditations before meal times.
The third phase Is tho 'life timetune-up'. Once your gut health is restored, You only need to stick to the earlier phase gut-health eating plan 70 por cent of the time — you can now eat most foods for 30 per cent of the time, including the occasional sweet treat.
'I have always seen goad responses when people follow the microbiome diet'. The majority of patients lose weight even if they’re not trying and it's not roally their goal.'
Monday, January 12, 2015
TOP 7 HAMSTRING EXERCISES
Since the previously mentioned research demonstrated that the RDL exercise, along with the glute-ham raise and lying leg curl, are effective exercise applications for maximizing the involvement of the hamstring musculature, the following list of exercises provides several different versions of the RDL to mix into your workouts to keep things fresh and interesting without sacrificing effectiveness.
1) BARBELL ROMANIAN DEADLIFT (RDL)
Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with your arms straight. Keeping your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at a 15- to 20-degree angle. As you hinge forward, drive your hips backward and do not allow your back to round out. Once your torso is roughly parallel to the floor or the weight plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again and complete one rep.
2) ONE-LEG ONE-ARM DUMBBELL RDL
Stand on one leg and hold a dumbbell in the opposite hand. Keeping your back and arm straight, hinge at your hip and bend forward toward the floor, keeping your weight-bearing knee bent at roughly a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso, and do not allow your lower back to round out. At the bottom position (when your torso is roughly parallel to the ground), be sure to keep your hips flat and do not allow them to rotate. Once your torso and non-weight-bearing leg are roughly parallel to the floor, reverse the motion by driving your hips forward to stand tall again, completing one rep.
3) ONE-LEG BARBELL RDL
This is the single-leg version of the Romanian deadlift and is performed using the same mechanics as the double-leg Romanian deadlift. Stand on one leg while holding a barbell in front of the weight-bearing thigh with your arms straight. Keeping your back straight, hinge at your hip and bend forward toward the floor, keeping the weight-bearing knee bent at a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso. Be sure to keep your lower back from rounding out. Once your torso and non-weight-bearing leg are roughly parallel to the floor or the weight plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again and complete one rep.
4) RDL LUNGE
Stand tall with your feet hip-width apart while a holding a dumbbell in each hand at your side. Step forward with one leg, keeping your front knee bent 20 degrees and your back knee straight. As your front foot hits the ground, simultaneously lean forward by hinging at your hips. Keep your back straight and allow your rear heel to come off the ground. Reverse the motion by stepping backward and returning to a standing position. Repeat on the other leg.
5) LYING LEG CURL MACHINE
To perform this exercise, you’ll need to use the machine that’s commonly known as the lying hamstring curl or lying leg curl machine. Assume a lying position with your hip joint on top of the apex of the pads. Adjust the pad you’ll be pushing against to a position that’s at the bottom of your calves. Hold onto the handles, and with your legs hip-width apart, pull your heels toward your glutes as far as possible. Slowly reverse the motion under control.
6) GLUTE-HAM RAISE MACHINE
Place your feet at hip-width against the footplate in between the rollers with your knees just behind the pad. Begin with your torso upright and knees bent at a 90-degree angle. Slowly bend your knees without bending at your hips until your torso becomes parallel to the floor, or until you can no longer maintain your hips and torso in a straight line. Reverse the action by bending your knee and pulling yourself back up so that your torso returns to perpendicular to the floor.
7) FLOOR GLUTE-HAM RAISE
Since many gyms don’t have a glute-ham machine, you can use a partner to perform this exercise or brace your feet under something stable. If you’re using a partner, have them place their hands on your ankles and firmly hold them down.With your knees resting on a pad or a rolled up towel, perform the exercise as directed in the glute-ham raise machine description. Place your hands in front of you as you reach the floor. Due to the difficult nature of this exercise, you may have to use your arms to lightly push off the floor to aid your return back to the starting position.
1) BARBELL ROMANIAN DEADLIFT (RDL)
Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with your arms straight. Keeping your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at a 15- to 20-degree angle. As you hinge forward, drive your hips backward and do not allow your back to round out. Once your torso is roughly parallel to the floor or the weight plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again and complete one rep.
2) ONE-LEG ONE-ARM DUMBBELL RDL
Stand on one leg and hold a dumbbell in the opposite hand. Keeping your back and arm straight, hinge at your hip and bend forward toward the floor, keeping your weight-bearing knee bent at roughly a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso, and do not allow your lower back to round out. At the bottom position (when your torso is roughly parallel to the ground), be sure to keep your hips flat and do not allow them to rotate. Once your torso and non-weight-bearing leg are roughly parallel to the floor, reverse the motion by driving your hips forward to stand tall again, completing one rep.
3) ONE-LEG BARBELL RDL
This is the single-leg version of the Romanian deadlift and is performed using the same mechanics as the double-leg Romanian deadlift. Stand on one leg while holding a barbell in front of the weight-bearing thigh with your arms straight. Keeping your back straight, hinge at your hip and bend forward toward the floor, keeping the weight-bearing knee bent at a 15- to 20-degree angle. As you hinge, allow your non-weight-bearing leg to elevate upward so it remains in a straight line with your torso. Be sure to keep your lower back from rounding out. Once your torso and non-weight-bearing leg are roughly parallel to the floor or the weight plates lightly tap the floor, drive your hips forward toward the barbell, reversing the motion to stand tall again and complete one rep.
4) RDL LUNGE
Stand tall with your feet hip-width apart while a holding a dumbbell in each hand at your side. Step forward with one leg, keeping your front knee bent 20 degrees and your back knee straight. As your front foot hits the ground, simultaneously lean forward by hinging at your hips. Keep your back straight and allow your rear heel to come off the ground. Reverse the motion by stepping backward and returning to a standing position. Repeat on the other leg.
5) LYING LEG CURL MACHINE
To perform this exercise, you’ll need to use the machine that’s commonly known as the lying hamstring curl or lying leg curl machine. Assume a lying position with your hip joint on top of the apex of the pads. Adjust the pad you’ll be pushing against to a position that’s at the bottom of your calves. Hold onto the handles, and with your legs hip-width apart, pull your heels toward your glutes as far as possible. Slowly reverse the motion under control.
6) GLUTE-HAM RAISE MACHINE
Place your feet at hip-width against the footplate in between the rollers with your knees just behind the pad. Begin with your torso upright and knees bent at a 90-degree angle. Slowly bend your knees without bending at your hips until your torso becomes parallel to the floor, or until you can no longer maintain your hips and torso in a straight line. Reverse the action by bending your knee and pulling yourself back up so that your torso returns to perpendicular to the floor.
7) FLOOR GLUTE-HAM RAISE
Since many gyms don’t have a glute-ham machine, you can use a partner to perform this exercise or brace your feet under something stable. If you’re using a partner, have them place their hands on your ankles and firmly hold them down.With your knees resting on a pad or a rolled up towel, perform the exercise as directed in the glute-ham raise machine description. Place your hands in front of you as you reach the floor. Due to the difficult nature of this exercise, you may have to use your arms to lightly push off the floor to aid your return back to the starting position.
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