SEC-s20w4: Fitness Training 👉 strengthening the muscles at the buttocks and hips region

eliany (77)in #steemfitness-s20w4 • last month

Strengthening the muscles is one part of exercise that is very necessary. For the past weeks, we have been doing that in different parts of the body and this week was not left out.

It was fun and amazing, ladies take this part of exercise very serious because they actually want to build their hips and buttocks muscles. This fitness training has motivated me to reach out to the nearest fitness training in my region for registration because I really want to go ahead with it I don't want to fall back.

This week, I exercise for complete 4 days and I was grateful for my improvement, my aching is reducing because I'm consistent with my work out. Hopefully, there will be more progress subsequently.

This week, I carried out some programs that I learn previously such as;

Warmups; This has really been helpful because it's activate my mood to start my exercises. So after the warm up I proceeded to do some cardio.

Cardio programs; For this cardio I engage in jumping jack, mountain climbing, and skipping I'm always more comfortable than skipping so I did skipping for about 200 times, It is my limit for now because I'm used to it already but looking forward how are you improve on the number of times I do skip. After that, I also engaged in 30mins aerobic dance which was fun although.

Buttocks and hips exercises; strengthening the hips and the glutes muscles is very necessary as it helps us to be flexible and also it really is pains at the spine, it tones the butts. It also helps to relieve pains at the joint which helps us to walk freely in fact for the past few weeks that have been involved in physical exercise, I feel relieved in my legs I can stand for a very long time and I can also walk for a long time without getting tired easily.

Single leg deadlift; I did it by bending low from my waist with my face down and my two hands down then I lift my one leg straight upward while one leg is on the ground to support myself.

I find it difficult to do the beginner program because I wasn't balance so I decided to use a dumbbell and I was more balance and comfortable doing it for 3 set at 8 repeated times.

Single leg deadlift

Walking lunges; I did walking lunges by moving one leg forward then bend the second leg downward as if I want to kneel then I move repeatedly for about 8 times in 3 set then take a rest.

Watch the video

The challenge I had here is that when I really go down, i finds it difficult to move the second leg.

But I came with a try and I really felt depends in my muscles It was hurting but then it is a challenge so I challenge myself to do it right I did it several times before I can get exactly where it is being done.

Sumo squat; This really helps in strengthening the boots and the hips muscles so last week I already learnt how to do squats so it was easy to but I take the pains and do it. No pain no gain

I did it by squatting as if I want to sit with dumbbell in my hand and my legs apart, I squats and stand repeatedly as seen in the video below 👇

It was challenging though but I take the challenge and do the needful. Thereafter I stretched then was done for the day.

My feedback

Will I say the program was difficult? No I don't think so. I rather feels it is something I need to do, It is a training so performing it several times make me to be used to it and of course it wouldn't be too hard. I'll be very flexible the way coach ngoenyi is, I seriously admire her flexibility.

Did I do all the programs?; Yes, I did all the programs and of course I repeated it twice this week, Then I did some other programs for the remaining two days so in all I have worked out for 4 days this week I am really improving hopefully I have some plans of increasing my pace next week.

Of course I did not fail to take water because I really sweat and I needed to stay hydrated.

Seen result yet? I will say yes that I am seeing results already because my body movements have changed I'm becoming more flexible. Some pains that I feels in my joints has reduced although I am struggling with muscle pains due to the different programs that I'm doing but I know with time, the pains will be gone. I think the contraction in the muscles causes the pains, It was more severe the first week this week is not very severe but hopefully it will be fine.

Do I have any question? No I don't. I am only open for suggestions and ideas that will really help me to work on myself. I know some of those programs I can't do it perfectly well but since it is my first time doing it, repeating it severally will help me perfect with it. I even appreciate the fact that I am making videos while exercising and saving it in my YouTube so that when the results comes out we will all share in my fitness journey.

My sweat face