Try this exercise to tone those buns!!!
Lie on your back
Bend your knees
Lift your buns off the ground (like you're pushing up into a bridge except your shoulders remain on the ground)
Hold for 30 sec. - 3 times
*increase time according to strength
1 - Raise and lower those buns 30 times - 3 sets.
2- At the end of the 30 seconds, raise and lower those buns 10 times.
3- Keep one foot on the ground and raise other foot up.
Tuesday, September 2, 2008
fig. - www.nordictrack.com
As this past Labor Day weekend turned a cold cheek it got me thinking that I may be starting my indoor running routine earlier than planned. I much prefer to run outside as I find running on a treadmill can get tedious and monotonous so these are a few tricks I've learned to curb the boredom.
Sprint Intervals - For 30 sec. - 1 min turn up the mph for a speed burst. Repeat several times through-out your run. Some treadmills have a pre-set program for running intervals or one touch speed change.
Incline Intervals - Increase the incline for a brief period of time.
Research has shown that varying the intensity of your treadmill exercise and your corresponding heart rate increases the body's metabolism more than running at the same pace for a long period of time. So in order to burn fat efficiently you should vary the speed of your treadmill belt accordingly.
Here's a workout example- increase or decrease intensity as needed.
Warm-up: 5 minutes @ 5 mph
Run: 15 minutes @ 7 mph
Speed intervals: 10 minutes - rotate 2 minutes @ 6 mph with 30 sec. @ 9 mph
Cool down: 5 minutes @ 3 mph at 7% incline.