I usually run for exercise, but I am thinking of incorporating swimming several times a week into my workout schedule. For anyone who swims, do you find that swimming is a good form of exercise--for both muscle definition and a calorie-burning workout? Also, for how long do you swim, and how should I feel while swimming (out of breath, or should I swim at a medium to slow pace)
Any general swimming techniques, tips, and personal experiences would be helpful! And I want to know why swimming is not generally recommended as an exercise to prevent osteoporosis.
Put one foot forward into a lunge, walk the other to meet it. Switch sides and walk forward like that. The deeper you get in the lunge, the more you will work the glutes. Make sure your knee does not extend past your toes.
Doing this without weights will work your muscles because you use body weight.
www.exrx.net/.../DBWalkingLunge.html
I did another goody this morning for the lower body, and it really targeted the glutes. I did this on a stability ball with a 15 pound dumbbell in the working leg's hand, but you could do this using a chair and no weight at first.
Sit in the chair or on the ball. Lift the left leg slightly so that the foot is off the ground. No lift up off the seat with the right leg, and come back down. Use your left hand as balance behind you if you need it. Also cheat the left toe down if you have to. Do this controled to take the momentum out and don't stand all the way up. Just up a couple inches, back down slightly touch the behind, back up. Hold it in the up position for a couple of seconds for a good burn. Always make sure your knee does not go past your toes in a squat move. See, you can do this anywhere!
Check this link out, it has some good stuff on it:
exercise.about.com/.../Butt_Hips_Thighs.htm
Put one foot forward into a lunge, walk the other to meet it. Switch sides and walk forward like that. The deeper you get in the lunge, the more you will work the glutes. Make sure your knee does not extend past your toes.
Doing this without weights will work your muscles because you use body weight.
www.exrx.net/.../DBWalkingLunge.html
I did another goody this morning for the lower body, and it really targeted the glutes. I did this on a stability ball with a 15 pound dumbbell in the working leg's hand, but you could do this using a chair and no weight at first.
Sit in the chair or on the ball. Lift the left leg slightly so that the foot is off the ground. No lift up off the seat with the right leg, and come back down. Use your left hand as balance behind you if you need it. Also cheat the left toe down if you have to. Do this controled to take the momentum out and don't stand all the way up. Just up a couple inches, back down slightly touch the behind, back up. Hold it in the up position for a couple of seconds for a good burn. Always make sure your knee does not go past your toes in a squat move. See, you can do this anywhere!
Check this link out, it has some good stuff on it:
exercise.about.com/.../Butt_Hips_Thighs.htm
