Tuesday, September 23, 2008

Fitness Diaries: Issue #3

Hey guys! It’s time to target legs. I am really excited because this is the area most of us have trouble knowing how to work out. Enjoy!

-Ciara

Ice Skater

Targets: hips, butt, and outer thighs
Stand with feet slightly less than shoulder width apart. Extend arms to hold the back of a chair for support. Keep your abs tight, bend left knee slightly while you extend the right leg to the right side. Point your toe toward the floor as you do this and rotate the leg outward. Then bring your right leg behind the left as far as possible without touching the floor while bending your left leg. Return to start. Do 12 to 15 reps, and then repeat on the opposite side.
*Note: This sounds like a lot to do, guys. You may want to read and do it slowly to get the feeling and then start for real! Oh, and don’t forget to keep the abs engaged and the inner thigh contracted!

Lunge Hinge (Modified)

Targets: abs, hamstrings, quads
Stand with feet together, hands in fists with palms facing the body. Lunge back with the right leg keeping the left knee at 90 degrees. Stand up and squeeze glutes. Hinge forward (fancy term for bend over), keeping your back flat. Extend your right leg behind you parallel to the floor. Lower hands toward knees. Bring upper body up and then bring leg down to standing position. Do 12-15 reps on both sides.


Jodi Miller Explains the Lunge"



No comments: