Top 10 To Conditioned Buttocks – To Prevent Knee And Back Injuries
Women Fitness|January 2022
Female athletes are two to six times more likely to suffer an injury (specifically, knee) than men, in sport activities. Women are more likely to develop patellofemoral pain syndrome (“runner’s knee”), the degeneration of the shockabsorbing cartilage under the kneecap that can occur in many kinds of sports and activities.

And they’re especially susceptible to a debilitating rupture of the anterior cruciate ligament (ACL), which helps stabilize the knee joint. Injuries to weight-bearing joints like the knee, as well as the ankle and hip, increase the risk of osteoarthritis. You can reduce their occurrences with exercise and regular conditioning.

1. Side Step Squat

This exercise works all the gluteals and the muscles at the sides of the hips and thighs. As this move is challenging but effective, take time to perfect it. Use a chair the first time you do it to help you find the correct working position. Take about two seconds to step out and two seconds to step in.

1- Stand with good posture, knees soft, feet together, left foot lifted and prepared. Breathe easily throughout.

2- Step left leg wide to the side. Drop the hips down and back behind the heels while swinging the arms forwards for balance. Keep knees in line with feet and the chest lifted.

3- Step the right leg into start position, squeezing your buttocks and abs as you stand up. Start with 8, work up to 20.

INCREASE THE EFFORT

Maximize the effort you put into your lower body workout to see results quickly. Work as slowly and precisely as possible to perfect a move, then alternate the speed to keep challenging the muscles.

2. Plie With Arms

Think of strength, poise and fluidity when you do this movement. The plie has no pause, momentum or drop and, like many dance movements, it takes a lot of effort to perfect. Practice the leg movements first, then add arms when you are ready to do so. Repeat 10 times.

1- Position feet slightly wider than hip-width apart with legs gently turned out, arms relaxed at your sides and pelvis in neutral.

2- Keep chest lifted and ribs in line with hips as you bend the knees and take the arms out to the sides. Keep your heels down and your knees in line with your toes.

3- Squeeze buttocks and quads hard as you straighten the legs and lift the arms up. Keep the knees soft, abs tight, shoulders down.

4- Bend knees deeply, smoothly bringing the arms down and out to the sides. Then straighten the legs, squeeze the buttocks and quads bring the arms to start position.

Keep the back straight as you bend the knees. Breathe easily throughout Keep the upper body and hands free from tension.

3. DIP Squat

Increase the challenge of this exercise by altering the timing and emphasis of the movement. For example, bend down for one count and spend three counts. Coming up. Try the same in reverse, or hold the position for 2 – 4 seconds. Use hand weights if you wish.

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