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Taking a look at the flip side of things, perhaps you'd like to know what glute exercises can raise your heart rate. The squat, step-up and walking lunge are movements you can do to shape your behind and get your heart and lungs working hard at the same time.
Resisted squat
Stand on a resistance tube with your feet between hip- and shoulder-width apart, holding the handles just outside your shoulders. Slowly step one leg to the side while squatting down. Lower until your upper thighs are about parallel to the floor. Now slowly extend back up while stepping your other foot inward. Continue squatting and stepping to the same side for 20 steps one way, then switch directions. Keep your feet and knees pointing forward, and keep your weight equally distributed over your feet.
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Step-up with an overhead press
Position yourself in front of a bench with one foot firmly on top. (If you have strong legs and knees, look for a bench that will position your knee at a 90-degree angle. Use a smaller angle if necessary.) Hold a set of dumbbells at shoulder height. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up and extend the supporting knee into a fully upright, balanced position. While extending upward, simultaneously press the dumbbells overhead. Perform 15-20 reps per leg.
Walking lunge
Start by standing tall with perfect posture. Lunge forward with one leg, ensuring your knee doesn't extend beyond your toes. Bend your forward knee and drop your back knee toward the floor, but maintain the majority of your bodyweight on the front leg. Press up through the heel of your front leg and bring the back leg forward to meet it until you're upright. Lunge forward with the other leg, following suit, and "walk" across the floor alternating sides. Take 12 steps, turn around and return for one set.
About the author: Sherri McMillan, MS, was the 1998 IDEA International Personal Trainer of the Year and 1998 CanFitPro Canadian Fitness Presenter of the Year. She is a Nike, Spri, Fitter International and PowerBar sponsored fitness athlete, and co-owner and operator of Northwest Personal Training and Fitness Education based out of Vancouver, Washington. Her books, Go For Fit, The Winning Way to Fat Loss and Fit After 40 (Raincoast Publishing) are available by visiting her website at www.wpersonaltraining.com.
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