Tuesday, May 6, 2014

Work That Bootay and That Tummy

That's right!  I said it.  Work that bootay baby!  In all seriousness, strengthen your glutes for crying out loud.  I've been on a glute kick for some time now.  It is probably the most important muscle involved in running, the prime mover if you will.  In addition, if you don't have a strong stomach, then you're just pissing in the wind.  Below are exercises I do or try to do daily to keep my ass looking good and my abs rock hard!

For the leg lift exercises below I use old fashioned ankle weights, both weights on same leg.  For regular deadlifts I typically go 3 to 5 sets of 3 reps at 85% of my 1 rep max.   So about 315lbs for me. 

Single leg deadlift w/kettlebell
Leg Lift Exercies  - Clams/Hip Abduction/Bandwalks
Prone Leg Lift
Glute Kickback
Heavy Ass Kettlebell Swings - Russian Style
Ab Rollouts
Straight Leg Situp
Back Bridge  - This guy is pretty nerdy.  I use a Bulgarian Bag on my hips for weight.
Medicine Ball Twists

What you may notice is that on the abdominal work, I try to ensure that the hip flexor is not doing the majority of the work.  Squeeze the glutes on the sit up and the ab rollout!

The back bridge and medicine ball twists serve two functions, strengthening of the glutes and stretching of the hip flexor. 

The Heavy Kettlebell Swings and heavy deadlifts, the goal here is max neuromuscular activation. Do take plenty of rest between sets. 

What exercises do you use for glutes and abs???

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