When building up your arsenal of exercises to tone and tighten your tush don’t leave this one out! I love single legged dead lifts because while they mainly target your whole backside: Back, hamstrings, glutes, and calves; they also engage your core stabilizers for strength and balance. Compound total body exercises burn more calories overall and work all the muscles!
To Perform: First adjust your posture making sure your shoulders are back, chest out, butt out and abdominals pulled in. Standing upright with a dumb bell in each hand slowly begin to lower forward from the hips while simultaneously lifting one leg off the floor extended straight behind you. Your arms should remain straight throughout the whole movement as you lower to a 90 degree position. You should feel a stretch in the back of the stabilizing leg. Then begin ascending upwards from the waist coming back to your upright position squeezing your glutes and bringing the extended back leg back forward until you are on both feet again. It is very important to keep your eyes up and looking forward in front of you throughout the exercise to keep your back in the safest position.
Over four years ago Caroline Streng; a friend and client of mine was in a serious road bike accident. She was struck by a car and was seriously crippled breaking almost every bone in her body. Before the accident she was doing century bike rides and participating in a different outdoor event every weekend including my boot camps and du-athalons with her fiance’! To make matters worse she was newly engaged and planning her wedding from a wheel chair, this was definitely not the active life she was used to living or the future she had planned for herself. After numerous surgeries and countless hours of physical therapy and a ton of determination to regain her strength and fitness, Caroline is back in the saddle and riding again! I am so proud of her for not giving up and coming in to train even when I know she was hurting, she still worked through the pain! She has gained so much strength not just physically, but mentally and emotionally as well.
Looking at the picture below – Caroline is getting ready to ride in “The Vow of Silence Ride” which is a ride in honor of those who have been killed in road biking accidents where the victims have lost their lives. Caroline is so fortunate to be a survivor and looks forward to helping others overcome this kind of devastation and move forward with their lives.