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Ahh, the days at bingo with my Nan n Gramps... sorry, reminiscing.
LEGS!
You will recall within the last blog we learnt a few pointers on how to get firmer, stronger Gluts or buttocks, now lets take a look at those legs, what can we do with them? Being attached to the legs, many exercises involving the buttocks are used in building the legs however some exercises are more for the legs than the buttocks.
Lets look at a few exercises to get you started and slot them in our simple fitness routine. Over the next few weeks we will be filling this in to get you on the road to a fitter, leaner body.
Again if you have any knee problems you may well need a more personalised routine and therefore I would recommend seeing a personal trainer for this, without further-a-do click the read more link below and lets step up with the legs!
Squats
As pointed out earlier, linked to the buttocks it is a very popular one in the gym. To perform this exercise is to go from a standing to a seated position as if sitting on a chair.
Stand a shoulder width apart. Bend the knees as though to sit down however stay above 90 degrees (to avoid damage to the knees) then slowly stand again. This exercise can be performed with support from chairs, a Swiss Ball between your lower back and the wall or even with a Smith Machine should you have access to a gym. Can you do 3 sets of 5 reps? If you are finding it easy and have no knee trouble, try this with a set of Dumbbells or a fitness band.
Lunges
Stand with your right leg forward and your left leg back. Lower yourself into a lunge (as if bending on one knee to tie your laces) until both knees are at 90 degrees, front knee behind the toe. Return to the standing position and change legs. If you feel this is a bit easy, try using dumb bells or a band.
Laying leg Abduction
This exercise is best done with a itness band. First sit on the floor with your legs together, loop the ends of the band around each foot with about 6' of band between the feet. Lean back on your arms and move your ankles apart. By lengthening or shortening the band you decrease/increase the resistance. The exercise can be performed without the band by laying on your side raising one leg upwards and then alternating.
Hip Adduction
Attach one end of the band to something that will not budge then loop the band around one of your feet closest to it, you may wish to use a chair to have stability. With the leg abducted (away from the other leg) pull it in, across your body, keeping the leg straight throughout.
These exercises as well as those previous can be difficult to envision and so I shall be adding images for you to follow as soon as possible.
Lunges
Stand with right leg forward, left leg back and band positioned under right leg. Keeping tension on the band by bending elbows, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start anWith the aerobic activity doing the fat burning and your programme so far, you are taking very positive Steps to a fitter body!
The previous sessions (Early workout, Flab off, Belly Busting and Butt out) would have given you some ideas as to how to go about keeping fit, I find that having a programme is an excellent way to keep track of your progress as well as remembering what exercises you need to be doing. I have created a programme for you which we shall fill in a little more each time I blog on how to keep fit.
* Click here for your routine. As we cover each muscle group, we shall fill this program in.
Friday we shall be working on improving our chest - its strength and shape.
Jason Roberts.
Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your Steps to Wellness from a qualified fitness instructor. |
