Top 10 To Conditioned Buttocks – To Prevent Knee And Back Injuries

Female athletes are two to six times more likely to suffer an injury (specifically, knee) than men, in sport activities. Women are more likely to develop patellofemoral pain syndrome (“runner’s knee”), the degeneration of the shockabsorbing cartilage under the kneecap that can occur in many kinds of sports and activities.

And they’re especially susceptible to a debilitating rupture of the anterior cruciate ligament (ACL), which helps stabilize the knee joint. Injuries to weight-bearing joints like the knee, as well as the ankle and hip, increase the risk of osteoarthritis. You can reduce their occurrences with exercise and regular conditioning.

1. Side Step Squat

This exercise works all the gluteals and the muscles at the sides of the hips and thighs. As this move is challenging but effective, take time to perfect it. Use a chair the first time you do it to help you find the correct working position. Take about two seconds to step out and two seconds to step in.

1- Stand with good posture, knees soft, feet together, left foot lifted and prepared. Breathe easily throughout.

2- Step left leg wide to the side. Drop the hips down and back behind the heels while swinging the arms forwards for balance. Keep knees in line with feet and the chest lifted.

3- Step the right leg into start position, squeezing your buttocks and abs as you stand up. Start with 8, work up to 20.

INCREASE THE EFFORT

Maximize the effort you put into your lower body workout to see results quickly. Work as slowly and precisely as possible to perfect a move, then alternate the speed to keep challenging the muscles.

2. Plie With Arms