Leg bridges for toned glutes | Sigma Fit

Leg bridges for toned glutes

Your body consists of a group of major muscles, each muscle has its own way of endurance that we get through hard work out. After being too attentive to the shape of your body, most people neglect the butt part, although it represents a huge strength when it comes to the power of walking, running, swimming, and definitely working out. There is nothing more powerful than a well-toned butt. Both men and women are working tirelessly to get the best shape of their butts and each one of them has his own reasons behind developing a well-shaped butt.

Glutes exercise is what everyone looking for in order to reach a perfect butt. The glutes are considered as the most important group of muscles in the lower body as it is one of the strongest as well. With embracing daily workouts, you can easily strengthen your core. The funny part is that you are not supposed to be attached at only one place, but the glutes exercises are applicable anywhere around the gym, at home, or literally in a plane heading wherever. 

Let’s put a hand on the single-leg glutes exercise as it is an impeccable way to strengthen and isolate the hip extensors (glutes & hamstrings) and they do not require any sort of equipment because you can do it anywhere with a suitable area. So, let’s get to know how to do the single-leg exercise:

  • Lie on your back with your hands by your sides, knees bent, and feet flat on the floor (under your knees). Lift one foot, extending the leg fully so it is roughly 45 degrees to the floor. This is the starting position.
  • Raise your hips, tightening your abdominals and buttock muscles to support the lift, until your shoulder and knees are in a straight line. Squeeze your core at the same time, as if trying to pull your belly button back toward your spine.
  • Hold this position for a count or two.
  • Lower the hips to the floor slowly and with control to return to the starting position. The one leg remains extended, ready to do another repetition of this exercise.
  • Once you complete single leg bridges with one leg elevated and extended, perform this exercise with the other leg to avoid creating a muscle imbalance.

  • With the two legs glutes exercise, we are going to follow the same instructions of the single leg glutes exercise, but basically, it goes for the beginner’s sake.

  • Here are some precautions and safety instructions in order not to get injured during the whole process of the glutes workout routine:

    First, pay attention to the way you lift your body from the ground, you suppose to squeeze and the push must come up from the glutes themselves and not from your back. With that being considered, you are going to be able to prevent any sort of pain that might happen to your back.

    Secondly, always keep your body on a flat line level, from shoulders to the knees, your hips shouldn’t rotate in the process. To make sure that you are not losing the proper pose, you just need to place your hands on your hips and check. If your hips drop, return the raised leg to the floor and do a double leg bridge until you become stronger.

    Last tip of the day, if you are suffering from any sort of pain in areas like neck, back, or ankle, please consider seeing your doctor or your therapist before attempting these kinds of exercises.

    People always look at the hardships aligned with going to the gym on daily basis, but with every day new ways of working out, the process became a lot easier and doesn’t require that much of hardships as it only requires a mat and some motivation to achieve the results that satisfy your life existence matter.


    February 21, 2022 — Sigma Fit
    How beneficial cardio exercise is to our body | Sigma Fit

    How beneficial cardio exercise is to our body

    If you are new to the working out world or deciding to get back to gym after a long time in recession, getting to choose what kind of exercise to begin with would be such a big matter of confusion. While it doesn’t hurt that much to take a leap and try out all kinds of exercise till you find what would be the perfect match to your fitness level and toward achieving your goals as well and get to know what is the most beneficial exercise. 

    For instance, cardio is one of the best and most popular exercise that people attempt to perform. However, a lot of people despise cardio in any form. Even though you may not find the physical activity of cardio enjoyable, it has a lot of major health benefits.

    There are very few activities you can do for a short period of time that have all the physical and mental health benefits that cardio exercise offers. Some of the well-known benefits that are presented by the cardio exercise:

  • Getting your heart pumped regularly is what cardio exercise is all about. Aerobics, running, swimming, cycling, walking, or even house chores are considered as a big source of blood flowing into your veins. These kinds of exercises lower your resting pulse and strengthen the heart muscle. That is why, as you slowly lengthen your cardio workouts, you will be able to go for longer time and longer distance. But your heart is not the only part that gets all benefits, it’s beneficial for the rest of your body parts.
  • Cardio exercise helps in lowering the blood sugar (glucose) levels as it improves insulin resistance if you have diabetes.

  • Nothing could take you out of a down mood as much as the cardio exercise does. Cardio exercises serve such a refreshing mood all day long as you keep on the workout track. Most of the doctors and therapists recommend running exercises to lessen the depression and anxiety levels that you might be suffering from. Part of the reason might be that it seems to enlarge your hippocampus, an area of your brain that is responsible for emotions and feelings.

  • Cardio exercise is a great factor when it comes to the comfort everyone is looking for during the night while we are deeply in our dreams. People who exercise more tend to get more of the deep (slow- wave) sleep that helps renew body and brain.

  • A single workout session can easily help in increasing the blood flow to the part of your brain called the prefrontal cortex, which helps control your executive functions as it helps you to think way better and clearer than usual.

  •   People who tend to move and are always active most of the time, are the people who are less subjected to some medical diagnosis such as Alzheimer’s, as it helps in keeping a good memory of the events that our eyes have witnessed.

  • Cardio helps ease arthritis pain. The pain that comes to your joints as you get older in age. Some aerobic exercises such as jogging, walking, and biking are more likely to lessen the amount of pain that could hit your joints.

  • Even with some lung conditions, cardio exercise still has huge ability and is of great help to breathe better than a regular person without working out. Always remember to ask your doctor before attempting any dangerous endeavor when it comes to hard work out.

  • It has been proven by many case studies that a regular cardio exercise helps in resisting germs coming from bacteria or any sort of viruses. That’s partly because the circulation process of your blood during the exercise.   

  • There are some notes that need to be considered throughout the whole process of cardio exercises:

  • Warm- up before the training session for 10 minutes to gradually rev up your cardiovascular system and increase the blood flow to your muscles. And it gets you in the required mood for practicing just to get the results that satisfy your needs.

  • Conditioning, at your own pace, work up to at least 30 minutes of cardio a day to develop your aerobic capacity by increasing your heart rate, depth of breathing and muscle endurance.

  • After each session, cooling down is the most important part where you get your body to properly recover after a long day of working out. Try to stretch your calf muscles, quadriceps, hamstring, lower back, and chest. This after work-out stretch allows your heart rate and muscles to return back to normal.
  • To sum up, working out, in general, is beyond perfection when it comes to people that are committed to their body health and their appearance as well. if you are new to the workout activities, there is no shame to start slow and then keeping up the pace. Always remember that any movement is way and way better than no movement.

    February 02, 2022 — Sigma Fit
    Crunches and planks for your abs | Sigma Fit

    Crunches and planks for your abs

    In this article, you will learn the difference between Crunches and planks and some important steps to perform an effective abs workout.
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    How Yoga changes your life for good | Sigma Fit

    How Yoga changes your life for good

    Has yoga changed your life for good? It’s pretty possible since almost everyone who practices yoga has been affected positively in some noticeable way by its transformative power. Maybe you get to feel better in your body. Perhaps you have experienced some tangible changes that come with great benefits in your life, your relationships, and your worldview. But because these changes often take place over time, as part of a subtle and organic process, it can sometimes be hard to pinpoint exactly what it is about yoga that really helps you to live a better life.

    Yoga and meditation are well known for their power to elevate body strength through a spiritual daily exercise routine. Yoga is not just a body practice concept, but it’s a mind practicing concept as well. various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation. A regular yoga exercise could easily maintain a huge amount of body improvement when it comes to endurance, strength, power, flexibility, tranquility, and well-being.

    Let’s go a bit deeper into the philosophy presented by yoga. The philosophy of yoga is to mainly connect your body to what your mind wants it to do. There are different paths to get a huge impact on your body, mind, and spirit. Each path has its own features that really matter if you are seeking comfort and relaxation. Let’s put an eye on what are these paths and what are their characteristics.

    • Hatha yoga: this is the physical and mental path that aims to prime the body and mind.
    • Raja yoga: this path goes for elevating the meditation sensations and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.
    • Karma yoga: aims to create a future that is clear of negativity and selfishness.
    • Bhakti yoga: establish a path of devotion, a positive way to channel emotions, and cultivate acceptance and tolerance.
    • Jnana yoga: this path goes enhancing the wisdom, the path of scholar, and developing the intellect through study.
    • Tantra yoga: a path for ritual, ceremony, or consumption of a relationship.


      A lot of people try to fetch for a proper yoga exercise routine, most of them don’t know how to start or from where to begin. There are numerous classes for yoga and every class has an eye on specific benefits, nothing random happens in yoga. In yoga, you can find some variances such as Ashtanga, Iyengar, Sivananda, power yoga, vinyasa, Bikram, yin yoga, Anusara, and a lot more to count. Some styles are more vigorous than others, while some may have a different area of emphasis, such as posture or breathing. No style is necessarily better or more authentic than any other. The key is to choose a certain exercise that suits your fitness level.

      To sum up, why don’t you start a new chapter in your life with the new year coming ahead? Let’s make this new year with better health and a peaceful lifestyle. Your resolution could also bring happiness to your loved ones around you. The tranquility and relaxed state of mind that everyone gets to experience just right after a yoga class will be more than helpful and beneficial in thinking straight and clearly, and getting your priorities right. In addition to these benefits, the regular practice of yoga can also lead to a spiritual awakening irrespective of tradition, or religion, thereby helping you find a deeper meaning to your life.


      January 17, 2022 — Sigma Fit
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      July 20, 2018 — Hussien Ali
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