Thighs (particularly inner/outer) are an area women like to concentrate their efforts. However, this is usually accomplished by spending way too much time on the adductor/abductor machine. To make better use of your time and provide a better overall stimulus to the thighs, give the Multi-Directional Lunge a try!
Check out the video below to see how to perform the Multi-Directional Lunge!
With today’s post, I want to take the time to address a question that pops up quite frequently when working with my clients. How far apart should my feet be? This question usually comes up when performing exercises such as the squat, deadlift, romanian deadlift, and leg press. It also applies to a wide variety of other exercises, but I think these four will provide the best visual.
Generally speaking, there is no “correct” answer to this question. Or, should I say, there is no “incorrect” answer to this question. Your stance can be wide, narrow, or somewhere in between. There really is no “wrong” stance. It’s more a question of, “what is the goal of the exercise and exercise program?” Each stance will provide a different training effect. I personally will use specific stances to achieve a specific training effect. However, for most individuals who workout on their own, I recommend they vary their stance from time to time to keep the stimulus fresh.
In conclusion, don’t get too caught up with the width of your stance. While stance width will provide for specific training effects, most general exercisers will benefit from incorporating a variety of stances into their program.
Working out at home with limited equipment can become a bore if you don’t have an extensive exercise library stored in your brain. However, if you allow yourself to get away from exercising body parts and instead focus on movements, you will open the door to an endless array of exercises. Here are a few exercises to give you some ideas:
1. Turkish Get Up (can be performed with a dumbbell if a kettlebell is unavailable)
There still seems to be some confusion regarding this topic, so I just wanted to post a quick blurb about breathing technique during resistance training. Your breathing pattern should look like this:
Breathe In: During the eccentric phase. The eccentric phase is when the muscle in lengthening. For example, during the bench press you would breathe in as you are lowering the bar.
Breathe Out: During the concentric phase. The concentric phase is when the muscle is shortening. For example, during the bench press you would breathe out as you are pressing the bar off the chest to the starting position.
Avoid: Holding the breath during a full repetition or multiple repetitions.
To simplify the above, just remember this: Breathe out during the hard part of the movement; breathe in during the easy part of the movement. Under some circumstances, advanced breathing techniques may be used. However, this is all most people will need to remember.
Want to exercise but don’t have any equipment? Here is a brief list of exercises (with descriptions) that only require your body!
Push-Ups
1. Lie prone (facing down) on the ground with your hands slightly wider than shoulder width apart.
2. With your back flat and body rigid and using the toes and the pivot point, press upward from the ground, fully extending the elbows to the starting position.
3. While maintaining a straight body, (back straight, head up) allow yourself to slowly lower to the floor until the chin makes contact with the floor/mat. Inhale during the downward movement.
4. Reverse the movement and press your body up to the starting position, again maintaining a flat back with the head up. Exhale during the movement.
Burpees
1. Starting position: Standing up right with your feet hip width apart, arms by your side.
2. Quickly squat down and put your hands on the floor in front of you.
3. Kick your legs out behind you, ending in a push-up position.
4. Quickly bring your legs back to the squatting position and stand up and jump into the air. Repeat. Breathe normally. Read more of this article »
Throughout the years I have come to notice a heavy reliance on resistance machines by the general population as well as personal trainers working with “new exercisers.” The logic behind this is that free weights require a certain level of coordination and skill to perform. Therefore, it is easier for people who are new to resistance training to jump on a machine and learn the movement than it is to learn a free weight exercise. The idea is to move them through a progression of machine movements (bilateral to unilateral) to free weight/bodyweight movements. But is this approach optimal or even necessary? I don’t believe so. In fact, I recommend the exact opposite. Read more of this article »
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