The Body Sculpting Bible for Women (40 page)
Read The Body Sculpting Bible for Women Online
Authors: James Villepigue,Hugo Rivera
Tags: #Health & Fitness, #Exercise, #General, #Women's Health
Place your ankles between the padded supports and your feet flat against the platform where typically your thighs would sit. There should be a 90 degree angle created by the upper and lower leg.
Hold your arms down by your sides, and keep your shoulders back and your chest up.
TECHNIQUE AND FORM
Bring your torso forward slowly. You should be thrusting your hips forward and straightening your knees slightly.
As the torso comes down, inhale.
Only your knees should be bending. Make sure you are not bending at the waist.
As you exhale, pull your body upright by flexing at the knees until you are back In the original position.
Pause slightly at the top of the movement, then resume with the next repetition.
Stiff-Legged Deadlift
The stiff-legged deadlift is a very good exercise for the hamstring muscles located between your butt and knees. This is also a great exercise for the lower back muscles also known as the ‘erectors’. If you have a lower back injury, we advise that you don’t do this exercise. Although it is a fantastic exercise to help strengthen the lower back, if you already have a lower back injury, it can do more harm than good. If you do decide to try this exercise, first start out using no weight at all. By simply going through the exercise motion, you can feel the hamstrings working. Also, always make sure that you have warmed the muscles of the lower back thoroughly before starting.
VARIATION:
Try this exercise with a barbell to best support your wrists.
PROPER ALIGNMENT
Choose a weight for your barbell or dumbbells, making sure that it is light enough to practice perfect form.
Position your feet shoulder-width apart, pointing straight ahead at all times during the movement.
Position your hands on the barbell with a grip wider than your feet position. Your hands positioned slightly outside your foot stance should be adequate.
Stand up straight and hold the barbell across your thighs or the dumbbells at your side with your palms facing toward your legs.