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#leggamestrong4,026 POSTS

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User Image shelbuska Posted: Nov 16, 2017 7:41 PM (UTC)
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❗❗THE GOAT 🐐 OF GLUTE ACTIVATION/PUMP (IMO) AKA FROG PUMPS+GLUTE BRIDGES:
Ok, this pair of movements needed its own post. If you have inactive glutes, you need to wake em up! Engaging your glutes can do wonders for back pain if you are quad-dominant like me. Take the focus off your quads and teach your butt to pick up the slack! Made famous by @bretcontreras1 aka "THE Glute Guy", frog pumps are a delightfully awkward exercise but they are no joke. Lay on your back and put your feet together, keeping them glued together the whole time while your knees flare out. You can experiment with the distance of your feet from your booty for optimal glute contact as everyone's anatomy differs slightly. Use only your glutes to lift your hips off the ground, getting a full squeeze at the top but not overextending and straining the lower back as I temporarily point out. Controlled movement, keeping your hips even at the top. Add some weight on top of your hips once you get the hang of it for more of a challenge. I like to use a plate due to less digging but you can also use kettlebells, dumbbells, books, whatever!
☝️ And glute bridges (the thing that changed my life): I much prefer these to hip thrusts as I still have issues using my quads when I do hip thrusts. Lay on your back with knees up. I like to have a wider stance, as this disengages my quads even further. Experiment for yourself what foot positioning works best. A good rule is to make a right angle at the top of the movement with your knees in reference to bum to foot distance. As with frog pumps, you are using only the glutes to raise your hips up evenly NOT OVEREXTENDING THAT BACK PLZ (sorry for yelling). Drive through your heels, not toes** Knees should not cave inwards but remain directly over the ankles. If you have problems with this or want to make the movement more challenging, try placing a mini band over the tops of your knees and abducting out slightly as you squeeze to the top. You can also do these single-leg as you get better at them to really challenge yourself. I always recommend unilateral (single leg/single arm) movements as they help you to develop both sides equally with less imbalances. 👍
User Image shelbuska Posted: Nov 16, 2017 7:16 PM (UTC)
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Hi hiii part2 in the low back/ glute struggles comin atcha! (Ft my new piggy socks from @kaitlyn_cummings 🐷 ) These videos are all sped up 2x as in my last post (except my rolling routine was sped up 4x) just for reference. I recommend doing everything slow and controlled, really thinking about which muscles you are stretching/using:
1. KNEES TO CHEST: Pretty simple. This is another psoas stretch for those hip muscles that connect to the lower back. You can do both knees at once or alternate with the other leg out. I will note that I personally feel this pinching in the hip whenever my knee is bent. It is also possible to feel it in the glutes and in the top of the outstretched leg in the groin/quad when alternating sides.
2. THIS IS IMPORTANT!! Ever struggle with low back pain while doing lower ab exercises like leg lifts and flutter kicks?? 🤚Hey, I gotchu. Lay on your back with knees up. You should have a natural curve in your spine when you lay down, as you see I start out with some space above my glutes and under my lower back. Try pulling your bellybutton to the ground to completely flatten your back (use your lower abs). This will help teach you to engage this part of your core and  keep from straining your lower back when doing abs on your back. If it helps, think of tucking your pelvis in. Practice just flattening your back first and then add in the ab work when ready. Remember to breathe the whole time- no breath holding!! 3. Plz enjoy these bloopers of my cat torturing me and trying to sabotage my already low-quality explanation 😅😼 (my phone just tried to autocorrect "low-quality" to "high-quality" at least my phone believes in me lolz so sweet)
User Image shelbuska Posted: Nov 16, 2017 7:43 AM (UTC)
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Hallo gang. IF you are like me and have lower back/glute issues, here I am in part1 in a series of low-quality vids to offer some things that help me:
1. AN OVERVIEW OF MY LEG ROLLING ROUTINE FT THE CATS BEING V MISBEHAVED 😼😼: If you don't foam roll, you should give it a try. Especially if you feel super tight. I'm sure there are lots of better quality videos online to walk you through it step by step, but basically you want to do this to release tension in your muscles (myofascial release), BUT⚠ plz don't destroy yourself!! Always remain supported so that only enough pressure is applied to your muscles. Fellow masochists, I'm talking to you...
2. NUMERO DOS✌ RF/HAMMY/ PSOAS STRETCH: The rectus femoris (top of quad) and iliopsoas (muscles in the hip that attach to lumbar spine/pelvis and the femur) are my tightest muscles. Where the psoas originates is likely where you feel that lower back pain. I start by rocking back and forth to stretch the top of my quad. Then push your hips forward gently to get a deep stretch. Lean back to get the front leg hamstring, then fold that front leg over for the psoas stretch. Try your best to make a right angle with that front leg (just as close as you can 🙃). Point that back foot and fold over. The idea is to have both hips evenly on the ground. Not only will you feel this in the bottom hip, but in the front glute as well. When you feel up to it, grab your back leg to really get the rf. Like all stretches, remember to breathe and relax your muscles, sinking deeper into the stretch. (Lol @ me trying to awkwardly gesture to where you should feel the stretch 😂)
3. GLUTE/KNEE-CROSSOVER-IDK -WATTA-CALL-IT-LIFESAVER STRETCH: the second one looks funky but TRUST ME K. Extend your arms, palms down. Cross your right leg over the left and lean knees to the left. Torso should remain in a straight line. Look over to your right hand, keeping your right shoulder on the ground. Your knees will likely not touch the ground if you do it right and keep that shoulder to the ground. Shoulder blades. Stay. Glued. This is v twisty, v nice. Repeat on other side.
User Image fit_bit_court Posted: Nov 16, 2017 7:06 AM (UTC)
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🍑🔥🔥🔥 Leggs✔Shoulders✔✔ Cardio✔✔✔ 💞💞 I have learned to appreciate my lower half each and everyday! 😊 Girls coming together 💪🙌 I am one happy 🍑😈 Some will never understand what your doing but that's okay! Keep them guessing 😚#nlaforher #gymsharkwomen #gymshark #messyhair #confident #feelingit #fitfam #fitness #cardio #abs #workinprogress #muscle #buildyourbody #bodybuilding #builddabooty #leggamestrong #girlswholift #fitchick #veinpoppin #shoulders #motivated #dedicated #goals #goingforit #smile #gainz #gettingbettereveryday #trainharder
User Image mikapalileo Posted: Nov 15, 2017 10:37 AM (UTC)
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The hustle was always sold separately, they said. Here’s to days of hustling, when one could just be vegging. #progressnotperfection #nike #juvenate #leggamestrong #lazygirluniform #fitness
User Image shelbuska Posted: Nov 14, 2017 6:55 AM (UTC)
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Left is 6 months later.
👋 idk if it's obvious but I'm a liiiittle obsessed with my butt lately, and for good reason. My back is very outta wack from an old injury (shoutout to cheerleading/ my parents who didn't get me x-rayed 😁 #salty ). Anyway, when your lumbar spine (lower back) doesn't curve properly and this remains unaddressed, your hip muscles awkwardly compensate for your spine's shenanigans. This includes an exaggerated and unhealthy tilt of the pelvis, which ruins your entire posture, causing severe low back pain, muscle spasms and imbalances, and dysfunction. I pretty much never used my glutes and only used my quads for everything. Even arm day, lolz. My hip flexors and glutes were so weak which is a bummer bc I desperately need those muscles for MMA. Surgery made it even more difficult to use my hips and glutes properly because my lower abs had been attacked by a little robot and I had to take it frustratingly slow at first. I have been working my butt off (on) through training and weight lifting to try to fix some of this dysfunction and re-train my muscles, and there are definitely visible differences at least in the appearance of my muscles. Hopefully my next x-ray will tell me something good and show a difference in mah bonez 😅
In the meantime, I will continue to strengthen my core, hips, and glutes (and obv the legs, they're kinda my thing) oh, and continue the butt pic spam of course😉. #yourewelcome
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