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Sexy Curves Ahead


Please ease your body into any new exercise you add your routine. Once you have mastered the basic movements, you can work on increasing intensity and the number of repetitions or sets. You can do a set (15 to 20 reps) of each exercise and build up to three sets as you get stronger. If you have not been exercising, check with your doctor before you jump into your workout gear.

Lunge Time

What It Is

Reverse lunge.

Muscles Worked

Front thigh, rear thigh, buttocks, inner thighs, calves (soleus), upper hip (gluetus medius).

How To Start

Stand with one foot placed on a raised platform (it could be a chair, bench or even some steps) behind you. Make sure the platform is stable.

How To Do It

Looking forward, keep your abdominals tucked in and bend both knees till the thigh of the leg in front is parallel to the ground and the back knee is pointing down. Make sure the front knee remains directly above the big toe. Slowly straighten both knees and repeat. Once you have done a set, switch legs.

Tight Bum

What It Is

One leg extended bridge.

Muscles Worked

Buttocks, rear thigh, front hips (hip flexors, back extensors and abdominals).

How To Start

Lie on your back, one knee bent and that foot flat on the floor. Extend the other leg in the air with toes pointing up. Keep the shoulder blades down and squeezed as you look straight up.

How To Do It

Tightening the abs, keep your back, neck and head in a neutral position (straight and flat) on the floor. Exhale and lift your hips off the floor until your body is straight (imagine a line running from your bent knee to your shoulders). Keep the shoulder blades on the floor. Hold for 2 to 5 seconds at the top of the lift and slowly return to the starting position. Once you have done a set, switch legs.

Plie Time

What It Is

Plle with tube criss-cross

Muscles Worked

Buttocks (gluteus maximus), rear thigh (hamstrings), front thigh (quadriceps), inner thighs (adductors).

How To Start

Anchor the resistance tube under your feet, which are placed more than shoulder-width apart and facing outwards aids at approximately 45-deggh angles. Keep your knees soft (not locked), pelvis straight, abdominals pulled in and up, and open the chest by keeping the shoulder blades down and squeezed. Cross the tubes to form an X and hold the handles firmly at the hips.

How To Do It

Keeping tire torso upright, bend both knees till the thighs are about parallel to the floor. Then slowly straighten your legs and return to starting position.

Get Sexy

What It Is

Kegels

Muscles Worked

These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs. They are hard to point out but you can locate them by frying to stop and re-start the flow of urine when you go to the loo next.

How To Do It

Once you have located the muscles, simply tighten and relax them over and over, about 200 times a day. These are basic kegels. There are many variations on kegels: elevator kegels (where you tighten slowly, in increments, like an elevator stopping on several floors.), you can clench the muscles for five-second periods or you can bulge the muscles out at the end. Kegeling provides many benefits for women: it is said to make childbirth easier, prevent prolapses (sagging) of pelvic organs, prevent urine leakage when you sneeze or cough and even heighten sexual enjoyment.

Leg Work

What It Is

Leg raise to the side

Muscles Worked

Inner and outer thigh.

How To Start

Get on your hands and knees, upper body in a straight line and abs tucked in. Place one leg out at a 90-degree angle to your body.

How To Do It

Keeping the rest of your body steady, lift the extended leg till it is parallel to the floor. Slowly lower back to start starting position. Once you have done a set, switch legs.
 

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