5 Simple Moves to Help Prevent Knee Injuries

5 Simple Moves to Help Prevent Knee Injuries

Exercises by Bodypart for Women, Glute Exercises for Women, Injury Prevention, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
No matter where you land on the fitness spectrum, there is always risk of a knee injury that will derail your progress. Unfortunately, knee injuries can plague just about anyone — from beginners to seasoned gym-goers and elite runners. Physically active people are at risk for knee injuries mainly resulting from overuse and improper running or lifting techniques, as well as direct trauma to the joint. Overuse injuries are often seen in runners who fail to cross-train or who have biomechanical problems. Improper lifting techniques can put uneven forces on your knees, making you susceptible to injuries. And direct trauma to the joint is most likely the result of a work-related incident, a vehicular collision or an accident while playing a sport that requires quick and sudden changes in direction,…
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12-Week Plan for Leaner, Stronger Legs

12-Week Plan for Leaner, Stronger Legs

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
Is leg day starting to feel more like Groundhog Day? It’s easy to fall into a rut and do the same workout week after week, but the problem is that your body adapts quickly to a repeated stimulus. Eventually, you’ll find yourself atop the dreaded plateau, or worse — get sidelined with an injury because of overtraining. Using periodization helps you formulate a well-rounded, progressive plan, allowing you to reach your goals within a certain time frame while also allowing for adequate rest and recovery. There are different ways to approach periodization, but in a recent study published by the Journal of Strength and Conditioning Research, women who used undulating periodization — a model that changes the training variables within a relatively short time frame — saw a greater increase…
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The 10-Minute Squat Challenge – Oxygen Magazine

The 10-Minute Squat Challenge – Oxygen Magazine

Exercises by Bodypart for Women, Flexibility And Mobility, Glute Exercises for Women, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
This squat challenge isn’t about accumulating reps or finding a one-rep max, though you will see an improvement in these areas. It’s about improving your overall squatting mechanics, which will allow you to lift more weight more efficiently and earn faster gains.Your body moves along links in a chain, but if there’s a kink in a link, the rest of the chain suffers. For example, during a squat, tight ankles force your knees back over your heels, pulling your torso forward as counterbalance. This draws the movement out of the posterior chain (hamstrings and glutes) and into the quads, the weaker link where squats are concerned. Finding and maintaining the proper squat position means freer movement, a stronger squat, and a reduced likelihood of injury and movement dysfunction. Thanks for…
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Lower-Body Stability-Ball Workout – Oxygen Magazine

Lower-Body Stability-Ball Workout – Oxygen Magazine

Exercises by Bodypart for Women, Glute Workouts for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
If you’re like me, you mean business when it comes to getting the most out of a lower-body workout. Hello, thighs and glutes! The stability ball is a staple tool for this type of work that never seems to get old. You know that large-looking bouncing ball at the gym that some of us love … and others give the side eye and keep on walking. Well, if you desire to build strength, balance and stability — and a stellar-looking lower body — this workout will not disappoint. Let’s get started and generate some serious strength!Thanks for watching!Visit WebsitePerform the following exercises in a circuit to challenge yourself and feel the burn.ExerciseSetsRepsBulgarian Split Squat4-510-12 (each leg)Side Lunge4-510-12 (each leg)Reverse Hyperextension4-515Single-Leg Glute Bridge4-510-12 (each leg)Hip Thrust4-515Hip Thrust Place the stability ball…
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Thigh Workout – Get Rid of Saddlebags

Thigh Workout – Get Rid of Saddlebags

Ab Exercises for Women, Exercises by Bodypart for Women, Glute Exercises for Women, Leg Exercises for Women, Training Tips for Women
Let’s make this clear: There is no such bodypart or muscle called a “saddlebag.” Like “muffin top,” it’s essentially a made-up word in the fitness industry to describe a place that holds excess fat. For those of you who have never heard of the “saddlebag” many women refer to, it’s the area on the outer part of your upper thigh and glutes that is underdeveloped and holds excess fat. These simple and effective go-to exercises will shine a spotlight on this stubborn area. It’s important to note these exercises, along with a proper nutrition plan, will really do the trick. The key to these exercises is to focus on holding and squeezing the movement at the top. So if you’re ready to say goodbye to saddlebags, then let’s get started.Thanks…
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Build a Better Squat: Part 1

Build a Better Squat: Part 1

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
Writing a single guide on squat mechanics could easily turn into an endeavor the length of a book. Here, we’ll touch on some of the main mechanics to get you squatting like it ain’t no thing, with a ton of different variations tailored to your current level.Build a Solid FoundationAs a physical therapist and athlete, there is no stronger cause I have than encouraging my clients to build a strong base. If it looks bad or worse and if it feels bad, something isn’t right. First, move well. Thanks for watching!Visit WebsiteA beautiful air squat is a head-turner where I come from. Performing a basic air squat is something that is a necessary and functional component of everyday life. Think getting in and out of a chair or picking something…
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