More New Exercises
Tuesday, August 4, 2009
Here is a picture of a standard cable glute kickback. It really works the butt. I think most of you are familiar with this move. So I want to show you an alternative way to do this move that I first saw in Oxygen Women's Fitness Magazine. In fact, this picture is from this magazine along with the other pictures in the post.
The alternative way to do this move is called the Kneeling Low Cable Kickback as seen in the pics below:
How to do: Attach an ankle strap or ankle cuff to the lowest hole of a cable machine. Set the weight for the lowest weight to begin with because this is a very hard move AND you need to make sure to keep proper form. Kneel on the bench with your right knee to start (see pic) with your left leg in the forward position. Keeping your leg almost straight BUT DO NOT lock the knee joint, draw the leg back with your glutes. Raise it as high as possible without losing proper form (see pic). Lower & repeat for repetitions. Switch legs & repeat. Make sure & keep that mind/muscle link!!!
Now, I don't always want to pull the bench over to a cable machine so I tend to bend over into the same position as you see the model doing & grab the the cable machine for support. I also stand on a weight plate with the supporting leg to give me a little height off the floor so I can do the move better. I ALWAYS KEEP THAT PROPER FORM YOU SEE IN THE PICTURE!!!! I also mix up this move with the standing cable glute kickback.
Again, be careful at first & you may want to practice the move with no weight before trying it with the cable machine or an exercise band.
The second move I want to show you is the One-Legged Bicycle as seen in the pictures below. Many of you already know the standard bicycle move. Click on the link & scroll down for that move but also check out all the other ones! Now, the 1 legged bicycle looks like it may be easy & "a walk in the park" but you are going to be surprised to see that it is much harder than it appears!!!!
How to do: Lie on your back like you are getting ready to do the bicycle move. Now,bend left knee at a 90 degree angle with the right leg extended straight & low above the floor. Extend your left arm straight out to the side, palm down on floor. Put your right hand behind your head for support (like in the bicycle move). See pictures below. Inhale & slowly lift your right shoulder off the ground & rotate it towards your left knee.. again, like the bicycle move but you are doing one side at a time. Exhale while coming up, hold for a second & return to starting position. Repeat for repetitions & then switch sides. Your extended leg is off the floor the whole time.
If this is too hard OR your back is coming off the floor, you can have the extended leg higher off the floor so your back stays to the floor. You DO NOT want your back to come off the floor. Also, as you are learning this & getting stronger, do some reps with the leg off the floor & then lower the leg to the floor if that helps.
Here is a picture of a standard cable glute kickback. It really works the butt. I think most of you are familiar with this move. So I want to show you an alternative way to do this move that I first saw in Oxygen Women's Fitness Magazine. In fact, this picture is from this magazine along with the other pictures in the post.The alternative way to do this move is called the Kneeling Low Cable Kickback as seen in the pics below:
How to do: Attach an ankle strap or ankle cuff to the lowest hole of a cable machine. Set the weight for the lowest weight to begin with because this is a very hard move AND you need to make sure to keep proper form. Kneel on the bench with your right knee to start (see pic) with your left leg in the forward position. Keeping your leg almost straight BUT DO NOT lock the knee joint, draw the leg back with your glutes. Raise it as high as possible without losing proper form (see pic). Lower & repeat for repetitions. Switch legs & repeat. Make sure & keep that mind/muscle link!!!
Now, I don't always want to pull the bench over to a cable machine so I tend to bend over into the same position as you see the model doing & grab the the cable machine for support. I also stand on a weight plate with the supporting leg to give me a little height off the floor so I can do the move better. I ALWAYS KEEP THAT PROPER FORM YOU SEE IN THE PICTURE!!!! I also mix up this move with the standing cable glute kickback.
Again, be careful at first & you may want to practice the move with no weight before trying it with the cable machine or an exercise band.
The second move I want to show you is the One-Legged Bicycle as seen in the pictures below. Many of you already know the standard bicycle move. Click on the link & scroll down for that move but also check out all the other ones! Now, the 1 legged bicycle looks like it may be easy & "a walk in the park" but you are going to be surprised to see that it is much harder than it appears!!!!
How to do: Lie on your back like you are getting ready to do the bicycle move. Now,bend left knee at a 90 degree angle with the right leg extended straight & low above the floor. Extend your left arm straight out to the side, palm down on floor. Put your right hand behind your head for support (like in the bicycle move). See pictures below. Inhale & slowly lift your right shoulder off the ground & rotate it towards your left knee.. again, like the bicycle move but you are doing one side at a time. Exhale while coming up, hold for a second & return to starting position. Repeat for repetitions & then switch sides. Your extended leg is off the floor the whole time.
If this is too hard OR your back is coming off the floor, you can have the extended leg higher off the floor so your back stays to the floor. You DO NOT want your back to come off the floor. Also, as you are learning this & getting stronger, do some reps with the leg off the floor & then lower the leg to the floor if that helps.
Hope you enjoyed a couple new moves to add to your routine. Again, these are moves that are definitely harder than they appear so get that form down right first & maintain that proper form!!! Good Luck!
THose ARE hard
I always need to practice form a lot with cable things---then add the cables.
Im so slowawkward like that...
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What's going on Jody? By the way, these are some kick-ass exercises. Oh and not to mention some kick-ass pictures! I specially like the bum curvature on that first pic... I know you put it up just for me. You're too kind.
By the way, the first review of one of the Kashi GoLean bars is up. I think you'll get a kick outa it.
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I agree with MizFit - these look hard, and I'm sure they are. I like to learn about them, and maybe someday I'll try the easier, wimpy version of them!!!
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I've never done cable exercises. That last one looks killer!
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Wowy...that kneeling kickback looks awesome - crazy insane, but awesome! I am still a little intimidated by the cables....
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I think those are above my abilities...and possibly my desires.
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Miz, I have to practice at everything!!
FJ, of course I put those pics there for you... Yes, they are hard ones but they work! Having trouble with your site so will try to get back there later.
Diane, Amanda & Josie.. it is always good to have a challenge to work towards. I am still perfecting these moves & I doubt they will ever be perfect!
Cammy, I hear ya. There are some things I just decide I don't want to do but others, I really like the challenge!
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Interesting,
You can really feel it working...
Anyway, thanks for the post
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