Devices and methods for targeted isolation and exercising of the gluteal muscles
Devices and methods for targeting and isolating specific regions of the gluteus muscle groups use a resistive band extending over an exerciser's pelvis region while performing gluteus bridge exercises. By adjusting the position of his or her body on the exercise board, an exerciser may precisely target and tone specific regions of the gluteus muscle group. Additional anchor points and cables may be used to perform many additional exercises with the exercise system.
1. An exercise system, comprising:
an exercise board extending longitudinally from a top end to a bottom end, the exercise board having a horizontal plane that is coplanar with an upper surface of the exercise board;
two opposing side release buckles located on each of two opposing sides of the exercise board; and
a flat, elastic band having a rectangular cross-section, the elastic band having two opposing ends each adapted to be adjustably coupled to the opposing side release buckles of the exercise board, the elastic band having a vector that corresponds to a direction of the elastic band relative to the exercise board; and
an acute angle formed by the horizontal plane and the vector,
wherein each side release buckle is configured to removably and adjustably attach to the elastic band, each side release buckle comprising:
a male plug component configured to receive one of the two opposing ends of the elastic band, and
a female plug component configured to couple to the exercise board,
wherein each side release buckle is positioned proximate to a perimeter of the exercise board such that the elastic band is configured to contact a user at a position just inferior to the anterior superior iliac spine when the user lies on the exercise board, and
wherein the elastic band is configured to pivot with respect to the exercise board such that the acute angle is adjustable between a rest position and an up position.
2. The exercise system of claim 1 , comprising at least one cable retention device coupled to the exercise board, wherein the cable retention device is configured to couple an elastic cable to the exercise board.
3. The exercise system of claim 1 , wherein the exercise board further comprises:
a planar, rigid body having a length extending from the top end to the bottom end and an upper surface and a bottom surface; and
a first opening extending in the body from the upper surface to the bottom surface and, the first opening extending along a portion of the length of the body.
4. The exercise system of claim 3 wherein the body has a foot region, a head region and a shoulder region and further comprises a padded headrest on the head region.
5. The exercise system of claim 4 wherein the foot region is configured and sized to accommodate two feet of a person exercising on the exercise mat and having a textured surface; and,
a shoulder region configured and sized to accommodate shoulders of the person exercising on the exercise mat and having a textured surface.
6. The exercise system of claim 3 , wherein the first opening is located along a first side of the body, and further comprising:
a second opening extending along a second side of the body coextensive with and opposing to the first opening,
wherein each of the two opposing side release buckles are coupled to the first opening and the second opening, respectively, and
wherein the elastic band is attached to a first of the side release buckles at a first end and a second of the side release buckles at a second end.
7. The exercise system of claim 1 , wherein each side release buckle is mounted to the exercise board proximate opposite side edges of the exercise board at a position 20% to 49% of a length of the exercise board.
8. The exercise system of claim 1 , further comprising a pair of fasteners coupled proximate the perimeter of the exercise board, said pair of fasteners adapted for coupling to a second elastic band for performing a leg exercise.
9. The exercise system of claim 1 , further comprising a belt adapted to removably couple to at least two elastic bands wherein an opposite end of each of the at least two elastic bands is adapted to removably couple to the two opposing side release buckles for performing a leg exercise without inducing additional stress on the user's back.
10. The exercise system of claim 1 , wherein the acute angle ranges from about 45° to about 85°.
11. The exercise system of claim 1 , wherein the acute angle decreases when the user moves toward the top end and increases when the user moves toward the bottom end.
12. The exercise system of claim 1 , wherein each of the two opposing side release buckles is coupled to the exercise board via an opening in the exercise board.
13. The exercise system of claim 1 , wherein the exercise board has a planar, flat upper surface.
14. The exercise system of claim 1 , wherein the elastic band is formed of multiple elastic bands.
15. A method for performing a gluteus bridge exercise comprising:
providing an exercise mat having a planar, rigid body having a foot region, a shoulder region, a length and two sides, the two sides having opposing coextensive openings extending through the body and along a portion of the length of the body, wherein each of the openings has a slidingly engaged fastener, wherein the two fasteners are directly attached to an elastic resistive band, wherein the two fasteners serve as angular and resistance adjustable anchor points for the elastic resistive band extending between them;
positioning an exerciser in a supine position on top of the exercise mat with the exerciser's shoulders positioned within the shoulder region and the exerciser's feet positioned within the foot region and the elastic resistive band extending over the exerciser's pelvic region; and
translating the exerciser's body between a rest position and an up position,
wherein, in the rest position, the exerciser's gluteus muscles rest on the body of the exercise mat between the shoulder region and the foot region and the exerciser's thighs and torso form an obtuse angle and the elastic resistive band is positioned inferior to the anterior superior iliac spine and exerts a force on the exerciser,
wherein, in the up position, the exerciser's gluteus muscles are positioned above the exercise mat and the exerciser's thighs and torso are parallel,
wherein an angle between the resistive band and the exercise mat is adjustable between the rest position and the up position, and
wherein the resistance exerted on the exerciser is adjustable in an amount of resistance force and in the direction of the resistance.
16. The method of claim 15 wherein the region of the exerciser's gluteus muscles are targeted by aligning the elastic resistive band along a plane that intersects the targeted region of the gluteus muscles.