Exercise of the Week - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Female Specific Athletic Forum

Notices

Closed Thread
 
Thread Tools
  #1  
Old 05-22-2004, 12:01 PM
Tuf Tuf is offline
Tuf should change his/her status!
Mr. Universe
 
Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default Exercise of the Week

I don't know about you ladies, but I sure have room for improvement in my glute-hamstring tie-ins! Today I really nailed them, and thought I would share the exercise with you.

Dumbbell Plié Squats, 3 sets

Take a shoulder-width stance, pointing your knees and toes outward (about the 10 and 2 o'clock positions). Grasp one end of a single dumbbell with both hands and hold it in front of your body, keeping your arms straight. Bend your knees to lower your body so that your glutes are at or slightly below knee level, or until the dumbbell is just shy of touching the floor. Be sure to keep your upper body erect and pull your abs in to support your lower back. Pause at the bottom and then use your glutes and inner thighs to return to the starting position. Be sure to squeeze your glutes hard throughout the second half of the movement as well as at the top of each rep--your butt will feel like it is on fire if you do this right. [img]/forum/images/graemlins/crazy.gif[/img]

Have fun!
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #2  
Old 05-22-2004, 12:40 PM
littleamazon littleamazon is offline
littleamazon is praying and loving in action, word, deed and thought by the Grace of God
National Champion
 
Join Date: Apr 2004
Location: Home, warming up with YOUR max
Posts: 5,961
Default Re: Exercise of the Week

Fun!!!

I do this exercise but as plyometrics (jump and squat down) Posture is essential as you really want to squat the right way and not hurt your knees.

I do several sets: jump/squat (IN movement), jump (OUT movement)

2 IN + 2 0UT
3 IN + 2 out
7 IN + 2 OUT


I don't do this everytime. I am just on the phase where I do plyos on my training (only for 3 - 4 weeks) Next week is my last week of plyos in my training. Of course, I have other moves added to keep my heart rate going. I am just doing variable intensity on cardio.

Thanks for the post! This is an excellent exercise!

Amazon
__________________
Nothing seems tiresome or painful when you are working for a Master who
pays well, who rewards even a cup of cold water given for love of Him.

- St. Dominic Savio (1842-1857)

http://img.photobucket.com/albums/v9...n/Mercy50K.jpg
We must pray without tiring, for the salvation of mankind does not depend on material success, nor on sciences that cloud the intellect. Neither does it depend on arms and human industries, but on Jesus alone.

- St. Frances Xavier Cabrini (1850-1917)
  #3  
Old 05-22-2004, 12:41 PM
soccerchick soccerchick is offline
soccerchick should change his/her status!
Olympia Contender
 
Join Date: Aug 2002
Posts: 12,166
Default Re: Exercise of the Week

great exercise, Tuf! [img]/forum/images/graemlins/cool.gif[/img]
  #4  
Old 05-23-2004, 07:58 AM
Relinquished Relinquished is offline
Relinquished should change his/her status!
Lightweight
 
Join Date: Sep 2003
Location: Ottawa, Ont, Canada
Posts: 370
Default Re: Exercise of the Week

I read this exercise before in Oxygen, I think it was Stacey Cravens who did it. Oh man does it ever hurt!! I love the burn. Great exercise choice Tuf! [img]/forum/images/graemlins/wink.gif[/img]
__________________
Age: 20
Height: 5'3
Weight: 100 Pounds
Bodyfat: 15.8%
  #5  
Old 05-23-2004, 09:25 AM
iMToMMy iMToMMy is offline
iMToMMy should change his/her status!
Super-Heavyweight
 
Join Date: Aug 2003
Posts: 3,809
Default Re: Exercise of the Week

i wana do them but will it give me a girl butt?
  #6  
Old 05-23-2004, 12:46 PM
Tuf Tuf is offline
Tuf should change his/her status!
Mr. Universe
 
Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default Re: Exercise of the Week

I have strong DOMS today! [img]/forum/images/graemlins/cool.gif[/img]

Tommy, yeah probably. [img]/forum/images/graemlins/tongue.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font>
-Wayne Gretzky

http://www.rhondariley.com/009/thumbs/005.jpg
"When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade."
-Rhonda Riley

<font color="009999">Click Here for ABC's Forum Rules</font>
<font color="purple">Click Here for ABC's Index of Bible Studies</font>
  #7  
Old 05-23-2004, 01:42 PM
Relinquished Relinquished is offline
Relinquished should change his/her status!
Lightweight
 
Join Date: Sep 2003
Location: Ottawa, Ont, Canada
Posts: 370
Default Re: Exercise of the Week

[ QUOTE ]
I have strong DOMS today! [img]/forum/images/graemlins/cool.gif[/img]


[/ QUOTE ]

That's the only way to have it! [img]/forum/images/graemlins/wink.gif[/img]
__________________
Age: 20
Height: 5'3
Weight: 100 Pounds
Bodyfat: 15.8%
  #8  
Old 05-23-2004, 07:59 PM
iMToMMy iMToMMy is offline
iMToMMy should change his/her status!
Super-Heavyweight
 
Join Date: Aug 2003
Posts: 3,809
Default Re: Exercise of the Week

[ QUOTE ]
I have strong DOMS today! [img]/forum/images/graemlins/cool.gif[/img]

Tommy, yeah probably. [img]/forum/images/graemlins/tongue.gif[/img]

[/ QUOTE ]


so i would have a girly butt...hmmm lol
  #9  
Old 05-24-2004, 06:47 AM
Adam Knowlden Adam Knowlden is offline
Adam Knowlden should change his/her status!
Olympia Contender
 
Join Date: Apr 2001
Location: † Calvary †
Posts: 12,496
Default Re: Exercise of the Week

Great exercise Tuf!

Thanks for sharing! [img]/forum/images/graemlins/cool.gif[/img]
  #10  
Old 05-27-2004, 07:31 AM
Eleni Eleni is offline
Eleni should change his/her status!
Newbie
 
Join Date: May 2004
Location: Athens, Greece
Posts: 59
Default Re: Exercise of the Week

Wow,fantastic this sounds like a real killer exercise....I'll try it out and then pass it onto my co-workers as a break through for toning 'em glutes....full report back will be in order... [img]/forum/images/graemlins/wink.gif[/img]
__________________
Dear all, I am a Personal Assistant and have decided to ask my company that I work for, to convert our store room below, into a gym for the company. My wish was succesfuly granted and now we have a well equiped gym downstairs....see what a little perseverance does...
Closed Thread

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 01:16 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.