Patricia Pearson

What a way to start the day ~ Good Morning in two ways ~ Mentally & Physically

An oldie but goodie exercise that can assist in firming up the buttucks and strengthen your back. 

Here’s an exercise you can do at home but preferably at the gym.  You can start off with a broom stick and partake in the movement.  Practice in front of a mirror to correct any deficiencies.   Focus on your breathing as well as the muscles that you are working.

Once you get comfortable with this movement, then increase it up to a body bar (12 pound) and work yourself up to a 45 pound Olympic bar.  (You will usually find these at the gym on the squat rack or chest press area)  Eventually you will add weights to the bar to gain more tension to increase the strength in the muscles.

In doing this exercise you are focused on your butt (glutes), the back of your legs (hamstrings) and your back (erector spinae).   This will sculpt your glues and hamstrings and strengthen your back all in one exercise routine.  As an extra bonus to doing this routine, you will get a tighter, firmer buttocks fast and also assist with your posture.  With summer around the corner you can boost your butt to fill your jeans or swimsuit with a sexy, tighter fit.  What a way to start the day ~ by saying Mentally “Good Morning” and giving your body physically a “Good Morning”.  Double the energy and power in one morning. The proper way of doing this exercise is as follows:

>Hold the bar across your upper back and shoulders.  Keep hands a few inches wider than shoulders. Palms facing forward and stand with your feet - hip width apart.  Take a deep breath in and bend over at the waist to perpendicular to the floor.  

Note: Remember throughout this full routine, beginning to end, keep the bar stable across your shoulders.  Do not allow the bar to roll up to your neck or too far down the back and keep your head up.

>Keep your knees slightly bent and your back arched naturally.  Contract your abs, shift your hips back and bed over at the waist until your torso is almost parallel to the floor, releasing your breath as you’re coming up in the movement.

>Return to the start position.  In doing so, squeezing your glutes and pushing your hips forward will keep your torso strong as you stand.  Take a deep breath in, contract abs again and repeat.

*Your aim is to do 2 sets of 12 to 15 reps. (Reps meaning how many times you repeat the routine)
*Rest between each set for about a minute.
*Move up in your bar or add weight when you’re ready to.  If not sure, move up slowly.  Upon doing your first set with the new weight difference, take it slow.  You will know if you’re able to handle it.  If not, then go back down to where you were and keep doing the routine.

  Like any other exercises, you want to avoid any mistakes. 
*Don’t bend over too far; this can strain your spine.
*Don’t use your upper body to initiate the movement.  This will take the emphasis off of your glutes and hamstrings.
*Don’t roll your back; keep it flat.
*Don’t bend your head back too far.
*Don’t rest the bar on your neck; this could cause pain.
* Don’t forget to breathe.
*Don’t forget to stay focused on your form.

This is an exercise I have found useful to tighten my posterior but everyone’s backs are different.  Use common sense with this and any other exercises you perform.

If you experience any sharp pain, discontinue the exercise until your back feels strong again.

Have any questions or concerns please do not hesitate to send an e-mail to me personally.  I am
here to support you!

Source: Free Articles from ArticlesFactory.com

ABOUT THE AUTHOR