Fun and Fitness for the 40-Something

Well, I continue to nurse my self-diagnosed gluteus maximus injury (of course, my diagnosis changes regularly). I’ve decided that it would probably help to build strength in that area—I’m convinced that’s how I ultimately cured my persistent lower leg pain earlier this year. So, to that end (so to speak), here are five glute/hamstring exercises recommended by the American Council on Exercise.

1)   Downward-facing dog

Kneel with your feet together behind you. Slowly bend forward to place your palms flat on the floor, with your hands shoulder-width apart and fingers facing forward. Slowly lift yourself into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Reposition your feet as needed to allow full extension of your body. Stiffen your torso by contracting your core and abdominal muscles.

Maintaining a rigid torso and full extension in your arms and legs, slowly exhale and shift your weight backwards by pushing your hips backwards and upwards. Maintain your head alignment with your spine, but slowly move your head between your shoulders as your body moves backwards and attempt to push your heels towards the floor. Continue moving until your body forms an inverted-V, keeping both arms and legs extended and a flat spine. Inhale and return your body to the starting push-up position.

2)   Hip hinge

Stand with your feet shoulder-width apart, with your toes pointed forward or slightly outward. Place a light weight bar behind your head, grasping the end with one hand above your head and the other end with your opposite hand in the small of your back—your hand should touch your low back. Stand vertical so the bar contacts the back of your head, between your shoulder blades, and your butt. You should maintain this contact throughout the move.

Gently exhale and begin shifting your weight onto your heels, then pushing your hips backwards towards the wall behind you and hinge forward at the hips. Move to an end position where your torso is midway between vertical and parallel to the floor, allowing only slight movement (bending) at the knees throughout this movement. Gently inhale and slowly return to your upright, standing position by contracting your glutes and pushing your hips forwards and upward.

3)   Stability ball hamstring curl (aka, yesterday’s Move of the Month)

Lie on your back, with the backs of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball with your toes pointing towards the ceiling. Gently contract your abdominal/core muscles to flatten your low back into the floor—try to maintain this contraction throughout the exercise.

Gently exhale  and press your hips upwards off the floor into extension by contracting your glutes. Simultaneously press the backs of your lower legs and heels into the ball for additional stability. Continue to press upwards until your legs and hips are straight with your torso and legs in alignment. Exhale and slowly  move your heels towards your hips while your toes are pointed away from your shins, so that  the soles of your feet  rest on top of the ball. Continue to pull your heels towards your hips, raising your hips further off the floor. Inhale and slowly lower yourself back towards your starting position.

4)   Barbell deadlift

Stand with your feet slightly wider than shoulder-width, with your toes pointed forward or slightly outward. Position your feet so that the balls of your feet align under the bar. Squat down to firmly grasp the bar just outside of the knees using a closed, alternating grip (thumbs wrapped around the bar with one hand facing forward, the other hand facing backwards) grip. Position the bar 1″ in front of your shins.

Stiffen your core and abdominal muscles to stabilize your spine. Lift the bar by extending your hips and knees simultaneously to a full standing position—think about pushing the floor away from you with your feet. Rest the barbell against the front of your thighs with your arms extended and shoulders squeezed together and depressed. Raise the hips and shoulders together. Keep the bar close to your body as it moves upward.

Gently lower the bar back towards the floor by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips, try to control the amount of forward movement of the shin.

5)   Barbell forward lunge

Stand with your feet parallel and hip width apart. Place a light bar behind your head, resting lightly along the top of your shoulders. Slowly step forward with the right leg, placing your foot firmly on the ground while keeping your torso upright. Lower your body towards the floor, then allow your body to move slight forward as you would while walking. Your torso and tibia (shinbone) should now move slightly forward past vertical. Avoid any excessive forward movement and lower yourself towards the floor by bending the left knee, so that your weight is going more downward than forward. Firmly push off with your right (front) leg and return to your starting position.

This entry was posted on Monday, December 8th, 2008 at 8:34 am and is filed under General Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.