Incorporate these five exercises into your fitness routine and watch your backside change for the better.

Squats: If you do squats the correct way they will take your butt to another level, literally. As you squat keep your weight in your heels and concentrate on dropping your butt as low as possible. It may be helpful to place a medicine ball or stool behind you and touch your rear to the ball or stool. When first beginning just use body weight, but as body weight becomes easier add weight to your routine. Accomplish squats 3-4 times per week. Use lower reps with weight and higher reps without weight and complete 4-5 sets.

Back Lunge: This exercise targets the glutes like no other. Step backward and drop your lead leg to 90o at the knee then step forward again. You may not feel this in the derrière until the next day but it does a tremendous job as a targeted exercise. Complete 7-10 reps with no weight for 3-5 sets per leg. As you improve strength overload with weight and decrease the reps. Do this 2-3 times per week.

Dead Lift: This is a butt builder. If you ever see the little old man walking around with his pants falling down in the back, it’s because he didn’t do his dead lifts. Step as close to the bar as possible, bend the knees and drop the butt toward the ground. If you can’t grip the bar while keeping the chest up slightly and the back flat, use something to lift the bar up and start the bar at a higher position. Once you grip the bar stand tall pulling the hips through, squeezing the butt and pushing the knee’s outward allowing the arms to hand straight down. Beginners should use a very light weight and work on form doing 5-7 reps for 3-5 sets. Once you can accomplish the lift correctly increase the weight and complete 5 reps for 3-5 sets. Do this 2-3 times per week.

Lateral Band Walks: This works the backside at different angles attacking the abductors. Obtain a versa loop and place it around the ankles. Side step as wide as possible for 10-20 steps then walk the other direction the same amount of steps. Do this 3-4 times per week. Not only will this build a great looking backside but also protects your knee’s from injury.

Pelvic Bridge: A staple for building a great backside. Lay on your back with your knees bent and feet flat on the floor. Lift the butt off the ground forcing the hips up. Complete 10-15 reps for 3-5 sets. As you get stronger place a medicine ball on your abdomen as force the hips up. Do this 3-5 times per week.
The secret is in the consistency. If you train on a consistent basis and overload the muscles you’re targeting you will see incredible results.

Strength training should be a part of every runners training program.  Maintaining and increasing strength improves running efficiency, power and decreases injuries.  The 5 exercises below should be the strength training foundation for every runner.

Lateral Band Walks:  Hip Abduction under resistance is the number one thing runners can do to prevent knee injuries.  Most runners who develop knee tracking problems do so as a result of weak glutes.  Strong glutes are the key to pain free running.  Do 3 sets of 10-20 reps on both legs.

Squats:  If you do squats correctly nothing builds overall leg and butt strength and flexibility.  Improving squat strength will improve power and strength improving running efficiency and hill climbing ability.  Increasing the depth of your squat builds strength but more importantly improves flexibility.  Do 3-4 sets, 5-15 reps dependent on the weight.

Bulgarian Split Squat:  Great exercise for building single leg strength.  Isolates one leg and builds the quadriceps and glutes.  Builds running power and prevents injuries.  For beginners start with the trail leg on a platform no more than 4-6 inches off the ground with no weight.  Do 2-3 sets, 5-10 reps.

Dead Lift:  Probably the best exercise for runners that most runners never even contemplate.  The dead lift builds strength in the hamstrings and glutes.  This exercise can prevent injuries and improve power that makes hill running easier.  If you’ve never done this exercise before make sure you find someone competent to teach you.  Dead lift done wrong can be detrimental to your back.  Do 2-4 sets, 3-7 reps dependent on the weight.

Jump Rope:  Builds speed and calf strength.  Jumping rope will make you light on your feet and trains you to stay on your toes.  This is a great way to build endurance, coordination and speed all things runners need. Do 30 second or 1 minute intervals with the same amount of rest.  Complete 4-6 sets of each.

Increase your speed and power while decreasing your injury risk with strength training.

Between 1999 and 2008 I ran 7 marathons and more half marathons than I can count.  I love running and still run but I train differently.  As I’ve gotten older I’ve learned the importance of cross training.

While I was training for and doing marathons I learned somethings about my body.  In 2008 I was asked to play on an intramural basketball team.  Basketball is another sport I love.  I hadn’t played in 6-7 years so I was excited about the opportunity to play again.  I went to my first practice and realized I had lost flexibility and strength.  I couldn’t even get into a defensive stance due to my flexibility losses and I was a step or two slower than everyone I guarded.  I could run in a straight line all day but I couldn’t move or change directions well.

The next week I totally changed the way I trained.  I would still run but my runs were shorter and more intense.  I started teaching a cross training class that concentrated on strength, flexibility, interval training and moving in different directions.  Over the next 6 months I changed my body and believe ot or not I got faster.  In fact I became a faster runner at 40 than I was in my 20’s.

I now have fewer injuries, less low back pain and move better than ever.  If you run but need to increase strength and flexibility try cross training 2-3 days per week.  I promise it will take your running and health to a whole new level.

Fitness Boot Camp could take your running and health to a new level.  Call me at 501-607-4974.

Which exercises build a strong core and carve out six pack abs.  While most people think it takes thousands of abdominal reps it doesn’t.  It takes a combination of total body exercises and techniques that don’t even involve crunches.  Develop your future six pack with these 7 exercises/training techniques.

High intensity short duration sprints: Next time you have spare time do a google search for pictures of sprinters.  You will quickly see men and women with six packs.  These men and women never run more than 200-400 meters at one time, but they run 40-400 meters several times at a very high intensity.  High intensity short sprints can help you burn fat as well.  Try doing 6 x 100 meter runs your next workout.

Box Jumps: Nothing develops abdominal muscles like jumping.  Think about the high flyer in the NBA, they all have ripped abs.  Add box jumps to your workout.  Many think box umps are hard on the knees but you can do box jumps that hardly impact the knees.  Jump on the box and land the jump as quietly as possible then just step off the box.  There’s no need or benefit to jumping off the box.

Planks: Planks are the foundation for core and strength.  Studies suggest if you can hold a plank for more than 60 seconds your risk for back injuries decrease significantly.  Planks can be completed anywhere, simply get in a push-up position in the up position and hold it with a flat back on your hands or on your elbows.  Hold as long as possible but be sure to keep your butt down.

Hollow Body: Some people call it the dead bug.  It’s the foundation exercise to build the core.  Simply lay on your back maintaining a flat back (pulling the belly button through the floor).  Hand and arms above head raise the shoulders off the ground while pulling legs and knees toward the abdomen and hold for 10-60 seconds dependent on current fitness level.

Hanging Knee’s to Chest: This is an awesome exercise to build great looking abdominal muscles. Hang from a bar and pull your knee’s up toward your chest.  Make sure you use your abdominal muscles and not just your hip flexors to pull the legs up.  Builds a little arm and grip strength as well.

Torso Band Rotation: Stand sideways while holding a resistance band and twist to the right 10-20 reps then switch to the left.  You may also want to twist in a downward motion as you do this exercise.  This will not only help sculpt abdominal muscles but is a very functional movement as well.

Medicine Ball Slams: This is a great abdominal exercise as well as a cardio blast that will wear you out.  Take an 8-20 lb medicine ball and press straight arm over head, then slam the ball as hard as you can to the ground.  Catch the ball on the rebound and do it again.  Repeat this for 7-15 reps then rest. Do 3-5 sets and make sure to bend at the knees to pick the ball up and not at the waist.

These 7 exercises will strengthen your abdominal muscle and start forming those chiseled abs.  However, remember the real ab work comes at the dinner table.

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Add these five exercises to your workout and develop great looking hips and thighs this summer.  The key to success with any workout that’s going to change your body is consistency and over load with the exercises.  Consistency means you need to do them at least 3 times per week and overload means you need to change the amount of weight and/or reps your doing.

Squats:  Squats build and tone the glutes, quads and hamstrings.  To perform squats correctly make sure you keep your weight back over the ankle and back of the heels and your lower leg should be perpendicular to the ground.  When coming up out of the squat squeeze the butt and focus on pushing the hips through.  If you do the squat right you will feel it in the butt the next day.

Back Lunges:  Back lunges targets the glutes, quads and hamstrings.  Step back with the left leg making sure the right knee stays at perfect 90o angle.  Touch the left knee to the ground or close to the ground then drive it forward and stand straight pulling the hips through.  If you begin to experience knee pain check the angle of the knee when going down.  It may be helpful to hang on to something stable.

Lateral Band Walks:  Lateral band walks target the glutes.  Place a versa loop/band around both ankles and step sideways as wide as possible.  Step 10-20 steps in each direction.  Totally targets the backside.

Dead Lift:  The dead lift targets the glutes, quads and hamstrings.  I strongly suggest you have someone knowledgeable train you how to do the dead lift properly before doing it.  A proper dead lift requires good hamstring flexibility or will require you to increase the height of the starting position.  Drop the butt and make sure the core stays tight and the back stays flat.  Keep the bar as close to the shin as possible.  When lifting drag the bar up the shin while pulling the hips through and squeezing the butt.  Lower the weight while maintaining a flat back and an intact core.  Usually do no more than 3-5 at a time if the weight is heavy.

Jump Squats:  Jump squats targets the glutes, quads and hamstrings while working the cardiovascular system as well.  Don’t utilize weight with this exercise unless it’s a weight vest.  Follow the same instructions for the squat above but this time you will thrust the hips forcefully enough to cause the feet to leave the ground.  This is a great fat burning exercise.

Consistently placing these exercises into your workout will develop the hips and thighs you want this summer.  Work hard and get the Results you Expect from Fitness.

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The most important component of health for adults over 65 is physical strength and power.  Lose your physical strength and it’s possible you could lose your independence.  Strength and power determines how fast you walk when crossing a street, whether you can open the pickle jar, carry groceries or get off the commode.  In order to increase strength or even maintain strength you must overload your muscles often.  While walking is a form of exercise unfortunately it doesn’t increase strength.  Have you ever walked off a commode?  No, you must build strength and power in the hips and thighs.  This allows you to stand from a seated position.  Squats are the most important movement in anyone’s physical fitness program.

While leg strength is important, core strength plays a role as well.  Falling is the biggest reason adults over 65 wind up in a nursing facility.  One in three adults over 65 fall each year.  While all falls are not caused by weakness.  Weakness does compound the other things that cause falls (medication, walking surfaces, foot wear and vision problems).  Muscular weakness and the loss of power inhibit the ability to correct balance problems when they occur.  A person with good core strength and power can step on an uneven surface and quickly adjust their center of gravity to regain balance.  Not to mention a fit strong person who eats the right kinds of food (Super Foods) has very little need for medicine, just saying.

Upper body strength should not be ignored.  The ability to carry things and open things requires upper body strength.  In addition, many patients over the years have complained about upper back, shoulder and neck pain.  Strengthen the upper back and shoulder girdle and most of this pain will disappear.  Weak muscles affect posture and poor posture results in pain. Strengthen the whole body and you will begin turning around the clock.

Increasing strength doesn’t take a lot of time, but it takes a commitment to training.  Total body strength training can change you physically, mentally and even socially.  Increase strength and muscle mass enough and pretty soon your grand kids will have a hard time staying up with you.

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