EXERCISES
NORDIC CURLS
The Nordic hamstring curl is an advanced exercise that can help strengthen the hamstrings and glutes. It is a bodyweight exercise, so it does not require any equipment. To do a Nordic hamstring curl, start by kneeling on the ground with your feet flat on the floor. Your knees should be bent at a 90-degree angle. Your arms should be by your sides, with your palms facing down. Slowly lower your body down until your thighs are parallel to the ground. Your hamstrings should be doing all of the work. Hold this position for a few seconds, then slowly raise yourself back up to the starting position. Start with 3 sets of 10 reps, and gradually increase the number of sets and reps as you get stronger.
Here are some tips for doing a Nordic Hamstring Curl:
Make sure your form is correct. If you don’t lower your body down slowly and under control, you could injure your hamstrings.
Don’t bend your hips as you lower your body down. This will take the focus off of your hamstrings and put it on your glutes.
If you feel pain in your hamstrings, stop the exercise and rest. Hamstring injuries can be serious!
ASSISTED NORDIC CURLS
The Nordic hamstring curl is an advanced exercise that can help strengthen the hamstrings and glutes. It is a bodyweight exercise, so it does not require any equipment. To do a Nordic hamstring curl, start by kneeling on the ground with your feet flat on the floor. Your knees should be bent at a 90-degree angle. Your arms should be by your sides, with your palms facing down. Slowly lower your body down until your thighs are parallel to the ground. Your hamstrings should be doing all of the work. Hold this position for a few seconds, then slowly raise yourself back up to the starting position. Start with 3 sets of 10 reps, and gradually increase the number of sets and reps as you get stronger.
Here are some tips for doing an Assisted Nordic Hamstring Curl:
Make sure your form is correct. If you don’t lower your body down slowly and under control, you could injure your hamstrings.
Don’t bend your hips as you lower your body down. This will take the focus off of your hamstrings and put it on your glutes.
Start with Higher Resistance and slowly lower the amount. It’s the opposite of a lifting, where the amount of weight need to be higher to allow for a greater level of resistance.
TRICEP DIPS
Tricep dips are an exercise that primarily works the triceps, but also engages the chest, shoulders, and core. To do a tricep dip, you will need a sturdy surface to hold onto, such as a chair, bench, or dip station.
Start by sitting on the edge of the surface, with your feet flat on the floor and your knees bent.
Place your hands on the surface shoulder-width apart, with your fingers facing forward.
Lean forward until your body is in a straight line from your shoulders to your knees.
Lower your body down until your elbows are bent at a 90-degree angle.
Pause for a moment, then push yourself back up to the starting position.
Here are some tips for doing tricep dips:
Keep your core engaged throughout the exercise.
Don’t let your elbows flare out to the sides.
Keep your back straight.
Don’t lock your elbows at the top of the movement.
If you are a beginner, you can start by doing tricep dips with your feet on the floor. As you get stronger, you can progress to doing them with your feet elevated. You can also add weight to the exercise by holding dumbbells in your hands. Tricep dips are a great way to tone and strengthen your triceps. They are also a compound exercise, which means they work multiple muscle groups at once. This makes them a time-efficient exercise that can help you achieve your fitness goals.
SITUPS
A sit-up is an abdominal exercise in which a person lies on their back, bends their knees, and places their feet flat on the floor. The person then uses their abdominal muscles to curl their upper body up towards their knees, until their shoulder blades are off the ground. The person then slowly lowers their body back down to the starting position.
Sit-ups are a classic abdominal exercise that can help to strengthen the rectus abdominis, transverse abdominis, and obliques. They can also help to improve core stability and flexibility.
However, sit-ups can also put a lot of strain on the lower back. If you have any lower back pain, it is important to avoid sit-ups or to modify the exercise so that it does not put too much strain on your back.
There are a number of different variations of sit-ups that you can do, depending on your fitness level and goals. Some common variations include:
Basic sit-up: This is the classic sit-up.
Crunch: This variation is similar to a sit-up, but you only curl your upper body up halfway.
Leg raise: This variation is done by lying on your back with your knees bent and your feet flat on the floor. You then raise your legs up towards the ceiling, keeping your core engaged.
Plank: This is a static exercise that is done by lying face down on the floor, with your forearms on the floor and your body in a straight line from your head to your heels. You hold this position for as long as you can.
If you are new to sit-ups, it is important to start slowly and gradually increase the number of repetitions that you do. You should also make sure to keep your core engaged throughout the exercise. If you feel any pain in your lower back, stop the exercise and consult a doctor or physical therapist.
TOE ELEVATED DEADLIFT
Toe elevated deadlifts are a variation of the traditional deadlift that targets the hamstrings and glutes. To do a toe elevated deadlift, you will need a sturdy surface to place your toes on, such as a platform, bench, or even a few books.
Start by standing with your feet shoulder-width apart and your toes elevated on the platform.
Bend at the hips and lower your body until your upper body is almost parallel to the floor.
Keep your back straight and your core engaged.
Pause for a moment, then drive your hips forward to return to the starting position.
Repeat for the desired number of repetitions.
Here are some tips for doing toe elevated deadlifts:
Keep your core engaged throughout the exercise.
Don’t let your back round.
Keep your head in a neutral position.
Don’t let your knees go past your toes.
If you are a beginner, you can start by doing toe elevated deadlifts with just your body weight. As you get stronger, you can add weight to the exercise by holding dumbbells or a barbell in your hands.
Toe elevated deadlifts are a great way to strengthen your hamstrings and glutes. They are also a compound exercise, which means they work multiple muscle groups at once. This makes them a time-efficient exercise that can help you achieve your fitness goals.
LEG RAISES
Leg raises are a great exercise for strengthening your core muscles. They are also a relatively easy exercise to do, and can be done at home with no equipment. To do a leg raise, simply lie on your back on a flat surface with your legs extended straight up in the air. Keeping your legs straight, slowly lower them down until they are just above the ground. Then, slowly raise them back up to the starting position. You can make the exercise more challenging by holding a weight in your hands or by keeping your legs straight for a longer period of time at the top of the movement.
Here are some tips for doing leg raises:
Keep your core engaged throughout the exercise.
Don’t let your lower back arch.
Don’t swing your legs up and down.
Keep your neck in a neutral position.
If you are a beginner, you can start by doing leg raises with your legs bent at the knees. As you get stronger, you can progress to doing them with your legs straight. You can also add weight to the exercise by holding a dumbbell or kettlebell in your hands. Leg raises are a great way to strengthen your core muscles. They can also help to improve your posture and balance. If you are looking for a simple and effective exercise to add to your routine, leg raises are a great option.