FLEX TIME PLIE SQUAT WITH ROTATOR CUFFS.Works on: core postural muscles, inner/outer thighs, buttocks buttocks /but·tocks/ (but´oks) the two fleshy prominences formed by the gluteal muscles on the lower part of the back. , hamstrings, quadriceps, hip flexor flexor /flex·or/ (flek´ser) 1. causing flexion. 2. a muscle that flexes a joint. flexor retina´culum see entries under retinaculum. muscles. This exercise will be sure to improve your posture, open up tight hips and get those legs ready for your favorite sport, or your favorite swimsuit. Set-up: Turn toes out and place feet wider than shoulder-width apart, pull abdominal muscles abdominal muscles Clinical anatomy The large muscles of the anterior abdominal wall–external oblique, internal oblique, rectus abdominalis, which help in breathing, support spinal muscles while lifting, and help maintain abdominal organs and GI tract in their in flat, keep your back straight as if you were pressed up against a wall. Pelvis should be in neutral. Shoulders are down away from neck and open, elbows are beside your body and bent at 90-degree angle. ABOUT THE TRAINER Jeanette Jenkins Jeanette Jenkins is the founder and president of the Hollywood Trainer fitness company. She studied human kinetics at the University of Ottawa. Jeanette Jenkins is also the host of Lifetime Television's "My Workout:Powered by Podfitness. , founder and president of The Hollywood Trainer, is a fitness instructor fitness instructor fit n → Fitnesstrainer(in) m(f) at Crunch and Sports Club L.A. For more information, this exercise is demonstrated on The Hollywood Trainer Ultimate Cross Training and Pilates DVDs at www.thehollywoodtrainer.com. CAPTION(S): 2 photos Photo: (1) Step 1: Lower hips, keeping pelvis in neutral (do not let your butt push to the rear and make sure your knees do not push past your toes), keep your back tall and against the wall. You must keep your abdominal muscles pulled in tight (contracted). At the same time, externally rotate at your shoulders (rotate the forearms toward your back). Squeeze the muscles in your upper back (rotator cuffs). (2) Step 2: Drive through the heels of your feet to push back up until both legs are fully extended. Squeeze your buttocks (Gluteus glu·te·us n. pl. glu·te·i Any of the three large muscles of each buttock, especially the gluteus maximus, that extend, abduct, and rotate the thigh. muscles) and keep contracting your abdominal muscles throughout with a neutral pelvis. At the same time, rotate the forearms back, releasing the contraction of the upper back muscles. Tina Burch/Staff Photographer |
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