Healthy B.P.M.

Before we get into more lower body exercises I’ve got to tell you that it really is possible to shape your legs by adding just a little resistance. Do this in the form of the lower body toning band. The band can be a sheet of elastic or the rubber tubing with handles, and you put it around your ankles. This is just enough resistance to fatigue the muscles. But the cool part is that you can still get an effective workout without the band.

Some people say that they can’t get down on the floor to workout. I’ve got you covered there also. You can do this routine lying on the couch, or in bed, some of the moves can also be done while sitting, which means you can do them at work. Anymore excuses? Some of the exercises are Pilates based and, and with the additional of the resistance band they are excellent muscles shapers, providing a balanced workout for your lower body. I’m not a big fan of ankle weights because I think they add to much stress to a potentially unstable joint. So, are you ready for more?

Bridge with Lift

Lie on your back with knees bent, feet flat on the floor, arms at your sides, and palms facing up. Lift your butt, hips and back off the floor. Lift one foot off the floor, extend leg and hold for 15-20 seconds. Lower your leg and repeat on the other side. Do this twice on each side.

Ballet Criss Cross

It’s very important to keep your abs pulled in and your low back pressed into the floor/mat.

• Lie on your back with arms by your sides’ leg extended straight up.
• Contract your abs and rotate your feet outwards slightly.
• Contract your thighs and then Criss Cross one foot over the over.
• Work up to doing this movement 50 times. (It goes quickly trust me)

The Frog

This exercise bears the name of one of my least favorite creatures. I tried hard to come up with another name, but nothing came to mind, so I’ll just go with it.

• Lay on your back with your legs bent upward so that your knees are roughly aligned with your pelvis.
• Have your knees apart and your heels pressed firmly together.
• Keep your shoulder blades flat and put your hands behind your head.
• Take a deep breath. As you slowly exhale, slowly lengthen your legs while maintaining the pressure on your heels. Holding the pressure or the squeezed position is key to the movement. This is an isometric contraction and it helps big time to shape the entire thigh.

This next move is so simple. It’s also a great one to do during commercials instead of going to the fridge.

Walking on the Ceiling

• Lie on your back with legs straight up and feet flexed. Abs in of course.
• Move your legs back and forth as though walking on the ceiling.
• Walk slowly for about 30 seconds and then speed it up for 30 seconds. Do this for two minutes. That’s close to the length of a commercial.

I’m trusting you to stretch on your own. Shout me a holler if you need some more ideas.