If you're bored with doing squats for a better bottom, it's time to vary your workout.
For a study sponsored by the American Council on Exercise (ACE), scientists at the University of Wisconsin-La Crosse evaluated popular exercises for the glutes to find the ones that are most effective.
Popular Glutes Strength-Training Exercises
Four-way hip extensions
Horizontal leg press
Lunges
Quadruped hip extensions
Single leg squats
Step-ups
Traditional squats
Vertical leg press
The traditional squat is still a great choice, but not the only one. In fact, if you want to target the hamstrings along with the glutes, quadruped hip extensions and step-ups are very effective. So are lunges, single-leg squats and four-way hip extensions.
To get started, the experts at ACE recommend a super set of quadruped hip extensions followed by the step-ups. First, you do both exercises with one leg, and then you repeat them with the other leg, without any rest in between.
For the hip extensions, get on hands and knees and contract your abs a bit to stabilize your core. Next, keeping the right knee bent at a 90-degree angle, lift your right leg until your thigh and the sole of your foot are parallel with the floor. With control, return to the starting position. Do eight to 12 reps.
Immediately move to the step-ups. Stand behind a 15-inch-high step with a dumbbell in each hand. Place your right foot on the step and transfer all your weight to that leg. Push down with your right foot to straighten the leg, bringing yourself up on the step. (Only the right leg is engaged -- the left leg is passive.) Now step down, leading with your right foot. Do eight to 12 reps.
Immediately repeat both exercises with the left leg.
Build up to three full sets of the entire sequence.
1 in 6 U.S. Hospital, ER Stays Result in Surprise Bills
ReplyDeleteAbout 1 in 6 U.S. hospital stays or emergency room visits result in "surprise" medical bills that can amount to thousands of dollars, a new study finds.
These "out-of-network" charges affect millions of people with what's viewed as solid coverage from large employers, the Associated Press reported.
Rates of such charges vary widely between states, according to the Kaiser Family Foundation study. For example, they occur in 27% of emergency room visits and 38% of in-network hospital stays in Texas, compared with 2% and 3%, respectively, in Minnesota.
Rates were also higher in New York, Florida, New Jersey and Kansas, and lower in South Dakota, Nebraska, Maine and Mississippi, the AP reported.
A Senate panel is scheduled to vote next week on legislation to close the loophole that allows such charges.