Liberty Fitness Center

Liberty Fitness Center Liberty Fitness Center's floor plan is well organized to help you move from workout to workout quickly. There is plenty of room to exercise.

Lateral-Pull Machine Types of ExercisesCable machines and similar devices are versatile exercise tools that let you move...

Lateral-Pull Machine Types of Exercises

Cable machines and similar devices are versatile exercise tools that let you move through a wide range of motion. For example, a single-cable machine lets you perform pulling exercises that target a variety of muscle groups. Lateral-pulling exercises tend to target your shoulders, but you can find alternatives that work other areas, such as your core or hips.

Work the Lateral Deltoids
Lateral raises not only require movements in a lateral direction but target the lateral deltoid muscle on top of each shoulder. To perform a lateral raise with a low-cable machine, hold the cable’s handle in your right hand, with your elbow slightly flexed, and stand with your left shoulder toward the machine. Pull the handle sideways and up from your right hip until your hand is about shoulder high, while maintaining your elbow flex. Perform eight to 12 repetitions with each arm. Do a two-handed version by standing between a pair of low-cable machines. As with all resistance exercises, warm up with five to 10 minutes of light cardio work before you start pulling the cable.

External Rotation Exercises
Shoulder external rotation exercises target rotator-cuff muscles, such as the infraspinatus and teres minor, as well as the posterior deltoids at the back of each shoulder. Hold a medium cable’s handle in your right hand and turn your left shoulder to the machine. Begin with your elbow by your right side and your forearm horizontal across your midsection. Keep the elbow in place as you pull the handle as far to your right as you can. Do eight to 12 reps with each arm.

Twisting the Obliques
Rotating your torso to pull a cable typically targets the obliques at the sides of your abdomen, while a variety of core, chest and back muscles assist or stabilize your movements. Perform a seated twist by sitting on a bench with your right hip directed at a medium-cable machine. Hold the cable in both hands in front of your chest with your arms straight and your torso rotated to face the machine. Keep your elbows locked as you pull laterally as far as possible to your left. Do 12 reps and then repeat the exercise with your left hip facing the machine. You can also do a standing twist with a medium-cable machine or use a low-cable machine to perform a Russian twist with your back on top of a stability ball.

Pulling for Your Hips
Your arms aren’t the only things that can pull a cable. Attach a low cable to an ankle cuff and you can perform pulling exercises that target your hip muscles. To work your abductors, sit on a bench with your left side turned toward the machine. Attach the cuff to your right ankle and position the ankle behind your left foot. Keep your thighs in place as you pull your cuffed ankle laterally to your right, as far as you can. Target your adductors by standing with your right side toward the machine and the cuff on your right ankle. Step away from the machine so your leg is straight and extended to your right and your foot is roughly knee-high. Pull your ankle as far as possible to your left while your knee remains locked. Perform eight to 12 reps with both legs for each exercise.


Swiss Ball Exercises for Glutes

The Swiss ball, which is also called a fitness ball or balance ball, is a large inflatable ball, usually 18 to 30 inches in diameter. It is used as an exercise aid for toning and strengthening muscles. Though the abdominals are often targeted in exercises involving a Swiss ball, the ball can also be used to tone your gluteal muscles.

The Swiss Ball
The Swiss ball, as the name suggests, originated in Switzerland, where it was originally used for rehabilitation exercises by therapists starting in the 1960s. In the 1980s, coaches and trainers in the US began to realize the effectiveness of using the ball to help strengthen and tone core muscle groups. Because the roundness of Swiss balls means they are not as stable as traditional exercise equipment, they can be used to develop balance, coordination and flexibility as well as strength.

Consult your doctor or personal trainer before embarking on a new Swiss ball fitness program. A health expert can help you determine the frequency and intensity of workouts right for your body type and fitness level. To see results, such as a tighter, toned tush, you will need to use the Swiss ball regularly. Choose three days a week to exercise your glutes, giving your muscles at least a day between each session to recover. For each glute exercise, do two to three sets with 10 to 15 repetitions in each set.

Swiss Ball Exercises for the Glutes
There are several exercises you can do with a Swiss ball to tone the muscles of your butt. Butt lifts target both your gluteus medius and minimus muscles. To perform this exercise, lie on one side with your arms crossed in front of you. The Swiss ball should be placed between your feet. Lift the ball toward the sky by engaging your hip and gluteal muscles. Lift as high as possible and then lower back to the floor. Repeat and alternate sides. The glute bridge will help strengthen your gluteus maximus. Lie on your back with your heels and lower legs on top of the exercise ball. Engage your abdominal muscles to press your lower back to the floor. Then lift your hips off the floor by engaging your butt muscles. Press up until your body forms a straight line. Squeeze your butt and then lower back to the ground and repeat. Vary your workout to include stability ball wall squats, which will tone your butt as well as your upper leg muscles. Simply place the ball between your lower back and a wall and bend your knees into a squat, rolling the ball along the wall. Bend until your knees are at 90 degrees. Keep your shins are perpendicular to the floor. Contract your abs to push yourself back up to a standing position and repeat.

An Additional Challenge
To work more muscles into your butt workout, include the Swiss ball hamstring curl in your workout for added challenge. This exercise is mainly focused on strengthening your hamstrings at the back of your upper legs, but you will feel the burn and notice the tone in your gluteus maximus as well. Begin by lying on your back with your lower legs and feet on the ball. Spread your arms out to your sides as you engage your abdominal muscles and press your lower back to the floor. Push your hips up as you engage your glutes. When your legs and torso are aligned, contract your hamstrings and bring your heels in the direction of your butt as you lift your hips further from the ground. The ball should roll smoothly under your feet towards your body. Once the soles of your feet are on top of the ball, roll it back out to the starting position by slowly extending your legs.

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Liberty Fitness Center

Liberty Fitness Center


85 N. Main St.
Liberty, NY


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