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How to Get a Bigger in a Week

Discussion in 'Lifestyle & Healthy Living' started by Harmione, May 27, 2016.

  1. 1.Drop it low with a weighted squat.
    Standing with your feet shoulder-width apart and your feet in line with another, stick your out backwards. [1] Hold a weight in each hand, letting your arms stay to your sides. Moving slowly, squat downwards while keeping the weight square to your chest.[2] Move downwards until at a 90 degree angle. Hold briefly, and using your muscles, clench and push back upwards. [3] Try 3 reps of 15.
    When squatting, keep your weight on your heels, rather than tilted forward on the balls of your foot.
    Always keep good form when squatting. It’s important to keep your back straight and chest open, rather than slumping over into poor posture. [4] Keeping your back straight keeps your legs engaged and your working hard.
    If you feel good about squats, try amping up your reps or the amounts of exercises. Another options is to hold at the sitting-stance of the squat. Pausing at the most difficult part will aid in strengthening, and in turn, enlarging, your muscles.
    Don’t have a set of dumbbells? Don’t find an excuse to skip this exercise. Use things in your home to keep you in tip top shape. [5] For example, a milk jug filled with water and tightly closed can act as a decent sized weight. To amp it up, try filling your jug with loose change.


    2.Donkey kick your gluteus muscles.

    Start on all fours with hands shoulder width-apart and knees directly below your hips. [6] Keeping one knee on the ground, lift the other leg off the floor, while flexing your abdominal muscles. [7] Lift your leg until your foot is facing the ceiling and your knee is parallel to the rest of your body. [8] Hold and slowly, with control, return your knee back to the original position. Try 3 reps of 20 for each leg.
    Donkey kicks must be done for each leg. While some people like to do an entire set for one leg and then follow with the other leg, others people like to move leg to leg within the same repetition. Find what works for you.
    If you find being on all fours to be difficult, try kneeling on a pillow or an exercise mat. The added cushion will take pressure off of your knees. [9]
    3.Complete a bridge.
    Lying down on your back with your hands at your sides, bring your feet flat on the ground just past your bottom. Palms can be either facing upwards or flat on the floor, depending on what is comfortable for you. [10] Keeping your hands shoulder width apart and pressed against the ground, lift your hips up off of the floor until your torso is either aligned or slightly above your legs. [11] Hold this position for a few seconds and then lift one foot off of the floor and straighten your leg out, holding the foot above your body. [12] Bring your foot back down to the ground, and then lower your hips so that you are back to the starting position. Repeat the move on the other side, aiming for 3 reps of 10 per side.
    When preparing for your bridge, keep your abdominal muscles strong. This exercise is as much abdominal as gluteus. [13]
    To keep your form strong in this exercise, always ensure your torso is even and straight while lifting. [14] Don’t allow your back to cave or bend in any way.

    4.Complete a ballet-inspired plié squat

    This move isn't just for ballerinas. Start off by standing with your feet slightly wider than shoulder width apart and your toes pointing outward by approximately 45 degrees.
    [15] Hold your hands out in front of you to help balance or amp it up by holding a weight centred in the middle of your chest with both hands. To differ from a conventional squat, push your weight into the balls of your toes and keep your heels off the ground. [16] When your balance is on par, stick your out and lower down, like you are sitting into a chair. Squeeze your glutes and thighs as you return back up to the starting position.
    To make this exercise most effective, keep it slow and controlled. Ensure your muscles, especially the abdominals, are flexed and taut while moving in and out of the plié squat.
     
    lil_pride and grayArt10 like this.
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