Mark, Author at Body Building and Fitness News Blog

Standing resistance band hammer curl

This is a very useful exercise to help build up your biceps and you can do it literally anywhere. You will need a resistance band which you place on the floor underneath your feet. You then grip the other end of the resistance band with your hands, standing fully upright, with the palms facing inwards. While ensuring that only your elbows move, simply “curl” the resistance band up toward your shoulders, pause and flex your biceps, and then lower back

Hip circle exercises against sturdy object

There are a number of ways in which you can vary the standard hip circle exercise and one is to use a sturdy object (a wall, etc) and take a slightly different stance than normal. Leaning towards the sturdy object, place your feet at least a couple of feet back and lean forward (placing your hands on the wall, object) then lift one foot off the ground and raise the heel of the other so you are balanced on your

Lateral band walk exercise

The vast majority of useful exercises involve some kind of resistance and the lateral band walk exercise is perfect when looking to strengthen the top of your thighs as well as the abductor muscles. Using one of the fitness bands readily available today, place the band around either your lower legs or your knees. The knees tend to offer less resistance and are therefore often a good starting point whereas placing the band around your ankles is tougher. Stand with

Lying Crossover exercise

While the lying crossover exercise, which may require the help of a partner, looks a little brutal, in reality it is very simple to do and very effective especially for muscles such as your abductors. Initially you need to lie on your back on the floor with your legs extended flat outwards. Simply bend the knee of your left leg and crossover your right leg attempting to touch the floor with the knee of your left leg. This is where

IT Band and Glute stretch exercise

The IT Band and Glute stretch exercise is a very useful exercise when looking to strengthen the top of your thighs, glutes and your abductor muscle in particular. Simply lay on the floor and tie an IT Band, belt or rope around your foot. Swing your left leg to the right-hand side ensuring that the leg remains extended and keeping hold of the belt, rope or IT band. Pulling on the material tied to your foot, pull upwards and extend

Monster walk exercise

The monster walk exercise may look a little different but it will give your legs and in particular your abductor muscles a real workout. You can buy a special band to place around both your ankles creating tension when you walk. The monster walk exercise, from a starting position where your legs are shoulder width apart joined by the band, requires you to take small steps forward, left, right, left, right feeling the tension the band creates around your legs

Fire hydrant exercise

While we appreciate some of these exercises have very bizarre and strange names, stay with us and you will feel the benefits. The fire hydrant exercise is very simple, start on all fours with your hands and knees touching the ground and simply raise your left leg out away from your body while still maintaining the bent position. Lift your leg as high as possible, similar to the motion your pet dog will go through every day, pause at the

Windmill exercise

One of the simplest and most effective ways to exercise your abductor muscles is with what is known as a Windmill exercise. All you need to do is lay on your back with your arms outstretched to the side and your legs as straight as possible. Taking your left leg, lift this to a 90° angle and then turn to the right, crossing over your right leg, and touch your left leg onto the ground near your hand. For those

Focus on fitness not losing weight

For the vast majority of those looking to improve their fitness, their main goal is losing weight and bringing down their BMI. Over the last few years there has been what you could call an obsession with obesity which has to a certain extent cast a shadow over fitness which should come first. The reality is that an improvement in your fitness will ultimately lead to weight loss and the feel good factor this will bring. Slowly does it Unfortunately,

Iliotibial Tract-SMR

Iliotibial Tract-SMR exercises are very helpful way to build up strength in your abductor muscles and while it looks very easy, which it is, you will be surprised at the results. To carry out this exercise you will need a foam roller which is placed on the ground. Lay on your side and position the foam roller between your knee and your hip, with your arm at a 90 degree angle supporting your shoulder, and simply roll down the foam