Glutes and Arms

    The exercises I did this week mainly focused on toning my glutes and arms. Using a 25 or 45 pound bar and dumbbells are great tools to achieve toning both of these areas. A good movement to tone your butt are glute bridges. This exercise targets your hamstrings and all the muscles in your glutes. By working these muscles it leaves you with a fitter and firmer butt.

    Start by lying on your back, placing you feet flat on the floor about shoulder with apart, and your arms flat by your side. Push your hips upward, at full extension, while keeping your feet flat to form a straight line. Hold at the top of the movement for a few seconds, while tightening your glutes, before you slowly lower back to starting. Repeat this movement 10 times for 3 sets.

This next exercise you can preform when you want to make glute bridges more difficult. Start by getting a small box sturdy enough to apply pressure to. Place your feet flat at the top of the edge of the box. Do the same thing that you would do with normal glute bridges. These are so beneficial in tightening/ toning the hamstrings, butt, and activating the core..

Overhead press is something that you are going to want to make sure someone is around for before you start your reps. Place you hands about shoulder with apart on the bar, get a loose rip, and step in  getting under the bar while squeezing your elbows in. Lift the bar clearing the rack before you start your reps. Press straight up over head with full extension in the arms.

 Start by repeating this movement 5 times for 3 set. As you get more comfortable you can build up the reps and the weight. I started with a 25 pound bar and added 5 pounds by the second set. Overhead press is a fantastic strength/ muscle builder for the whole upper body and core.

The last exercise I have is dumbbell bench press. This is a another great workout for toning your upper body. Lying down on a flat surface, startingwith a comfortable weight,  take one weight in each hand. Press straight up over your sternum keeping your arms even with a grip that creates a 90- degree angle between the forearm and the upper arm in the middle of the movement. Repeat this 15 times for 3 sets.

Those are all the exercises I have hope that you get a chance to try them. If you are looking for a gym and trainer in the Moorpark/Thousand Oaks area I recommend OSC (Olsen strength and conditioning). He is a great personal trainer and I can provide you with more information. Hope that you stay persistent with your workouts.