Dumbbell Reverse Flies
This exercise focuses mainly on the rear shoulder (posterior deltoid) and on the upper back muscles. Instructions Stand with your torso bent forward, making a 90 degree angle between your legs and upper body. Grasp dumbbells in your hands at your sides, palms facing inwards. Lean over keeping your back straight, abdominals engaged, and knees […]
Standing Squats (No Weights)
This exercise is designed to strengthen the legs and gluteal muscles. The squat is a great overall exercise that requires many stabilizing muscle groups as well. Instructions Start this exercise with feet shoulder width apart. Slowly bend your knees and push your bum towards the floor as if to sit on a chair. Make sure […]
Forward Lunges
This exercise is designed to work both your quads and your glutes. It is great to do before any kind of sport involving running, or just at the gym. Instructions Start this exercise with your feet in a split stance and your toes pointed forward. Make sure to keep your back straight. Bend your knees […]
Lunges to Knee Lift
This exercise focuses on working the quads, glutes, hips, and hamstrings. It is great for a dynamic stretch before or after any physical activity, as well as a simple exercise to strengthen the quads. Instructions Start by standing up straight, hands at your side. Start the motion like a regular lunge, taking a large step […]
Buttocks and Outer Thigh Stretch
This exercise is great after any sport. It focuses on stretching the glutes and outer thigh muscles. Instructions Start this stretch sitting on a mat with your legs out in front. Cross one leg over the other, and bend knee to about 90 degrees. If you have your right leg crossed over the left, place […]