The One Exercise Every Woman Should Do.

Posted: April 4, 2012 in health
Tags: , , , , , , , , , ,

Chances are, if you’re a person that lives a normal lifestyle complete with cars, desks, tv’s and burger king, you would like to lose a little weight around your midsection, tone your legs, and lift your butt back up to where it was when you were a sprightly 18 year old. Or surpass that standard, and graduate to the glute level of the Russian woman’s volleyball team. Your choice…
If you’re a man, you might not realize that you want these things, and you might not use words like sprightly, but my point remains the same.
You also might not realize it, but it would do wonders for your physique, and the way you feel in the morning if you were to loosen up your tight hamstrings, and reactivate your dormant glutes.

Here’s how to do that.

91% of women over 35 have an average of a 27% larger hip measurement then they did at 25

In order to regain the midsection size and hip circumference you once took for granted, you’re going to need to do some serious work in the kitchen, but you can speed up the process by doing a single leg deadlift.
This is a full body exercise that can be done with bodyweight, or with a dumbbell in your hand, but either way will challenge your core (abs) and your glutes (ass).

Start in a standing position with your left knee up.

Then reach down and touch your left hand to your right toe.  (pictured) Return to a standing position with your left knee elevated.

Repeat this process 10 times each side to start.

Note: it’s imperative that while doing this move, your back remains flat, and your abs are contracted hard. If in order to keep your back flat, you aren’t able to reach all the way down to your toe, that’s fine. Reach to your knee, then to your shin, and finally your toe as you become more limber and your hamstring becomes more flexible. Remember to squeeze your butt as you come up in order to get the most bang for your buck.

In addition to sculpting glorious glutes, you’ll also be preventing low back, knee and ankle pain.

If you don’t do this move every day, it’s almost like you’re planning on getting a physical therapist when you turn 50. Hooray!

Work up to doing this move 30 times each side 3 times per week. Do it in the morning when you get up, or right after you shower so your muscles are warm.

And remember, it’s the little things that you do consistently that make the biggest difference in the long term.

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Comments
  1. Awesome advice, Nate. Thanks! I appreciate any kind of exercise advice that doesn’t involve having to travel to the gym. I pinned this article. Great job, as always.

  2. This should be mandatory :).

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