Glute kickback?

[fitN09]

hey everybody! I cannot find this in any library! you know, where you are face down and kick/ press your foot up against the weight? Does it go by another name? Thanks!

[Steele]

WOW fitNO9 you look phenomenal!  Thanks for the before and after shots.  I had an exercise Glute Raise in the library but since Glute Kickback is another term used, I've now submitted that into the library as well.  Keep us posted!

[Tai Hau]

heya fitNO9, welcome to the boards!  A great exercise for glutes is bodyweight squats.  Come on over and join us in Rankings 

[Paul]

fitNO9 your handle should be LovePotionNo9! you look great.  keep it up.  A great exercise to round and build your behind are deep squats.  Keep your knees behind your toes, get your upper leg down to parallel, and concentrate on good form, maintaining the natural curve in your spine, and pushing with your heels.  Try holding a dumbbell or kettle bell between your legs rather than putting a bar across your back.  Leg presses are also good but watch you don't flatten your back too much.  Another great one is cycling - check out the Olympic time trialists and they all have primo butts.  I think there are some Carmen Garcia glute workouts in the library.  Good luck.

[fitN09]

Thank you so much for the supportive replies! When you are "pushing 40" the feedback is much needed and very encouraging! Now I can't wait til my next progress pics! 

Steele- Ahhh, I thought there might be another name for it! I will look up your exercise this morning and add it! Thanks!

Tai Hau- lol- I am a little intimidated by the rankings! I will check it out though. Is that how you get the cool big "workout widget" at the bottom of your profile? I am still figuring things out....

Paul- I will definitely try this exercise! I need all the help I can get!!! Is it in the library too? I would like to make it a regular part of my routine.

Continued success to you all!

[Paul]

Pushing 40?  No way, I say you've frozen time so you'll stay early 30s for the next 20 years   Remember Dara Torres just won Olympic medals (and beat a bunch of 20 somethings) in Beijing in her 40s. 

There are a bunch of squats exercises in the library - search on "squats" and you should get a ton.  You might also try Bulgarian Split Squats where you put one leg behind you on a bench, hold a dumbbell in each hand, and then do a one leg deep squat.  Anything going deep will hit your butt pretty good.  Mix things up so you're doing some walking lunges, squats, squats with a fitball, etc. and throw in some lateral moves so you're not just training in a vertical plane.

We're all looking forward to progress pics of your backside!

[sister of kong]

fitNO9 - don't mind Paul, we're looking forward to seeing progress picks of your frontside too

[fitN09]

this is the closest i can get to an early progress pic. lol! got humps? thanx for the support!

i have been doing the following with 20 lbs DB:
day 1 @ home
step ups onto a chair
lunges
squats
bavarian split squats
prone hyper extensions

day 2 @ gym
kickbacks
extensions
leg curls
leg presses (feet high on the plates and pushing thru heel)
4 way hyperextensions

[Paul]

Looking good coming and going!  Great job.  You've really transformed yourself.  Your workout looks good.  But one thing you might want to add are some lateral leg moves like lateral lunges and side planks which are also great for your core.  Are you doing any chest or shoulder work? 

[fitN09]

Thanks a lot Paul, I just wanted to give the update I promised. I am still very much a work in progress!

Yes I do arms, back and shoulders the most. Seemed like crunches were just building up/ thickening my stomach wall, so now I only do 15 min of ab work 2 times a week and focus more on captains chair and pilates moves. There is still some flab there, but now it seems my cardio and high protein diet has finally started leaning out my core (rice protein shake after work outs and cottage cheese at night). I am mostly trying to sculpt and firm my core rather than be ripped.

Except for pushups and planks I really don't do chest. I just don't like the look of built up pecs as a personal choice. But yes--- I am shriiiinking! I have pretty much accepted that would happen.

Still have a long way to go!

[Paul]

Sounds like you're on track.  Yup, leaning down is the key for abs but don't lay off too much; once you lose the flab your tummy will be flatter and firmer.  I had the same problem; did endless crunches without much to show until I dropped about 10lbs from hardcore cycling - then I could see all those crunches.

I hear you on the built up pecs - its all about balance - but you'd need to do some serious weight to worry about over developing your pecs so consider doing some DB flys just to firm up what you have.

In addition to the pushups, consider adding in some kind of row (machine, dumbbell, bent over barbell, etc.) for balance.  Ideally you want to hit opposing muscle groups so you stay balanced and aligned plus rows will help with lats and a bit of a V shape.

Keep up the good work.