Healthy B.P.M.

When it comes right down to it, we all want to get healthier. And honestly speaking, most of us would like to have a knock out body. We also know that aerobics are going to be one of the best things we can do to get healthier, plus burn some calories. Maybe we should spend less time worrying about our looks and being sad and depressed about them. Why not fill this time with some quality exercise to help reshape our bodies.

We can’t spot reduce or lose weight from just one area of our bodies, but we can do some pretty effective target toning. I haven’t met a female yet that was 100% satisfied with her lower body. Maybe it’s unreal expectations or maybe just the wrong workout. At any rate there are exercises to tighten, tone, lift and sculpt your lower body. But you’ve got to do them; and on a regular basis.

Aesthetics aside, your legs and rear end need to be strong because they are what carry you through each day. Even if you don’t run marathons, endurance is a great thing to have. Now for the exercises.

Squats

The Squat is the “mother” of all lower body exercises. One that most people benefit from the most. As with all other exercises, form is very important to protect your knees and back.
Stand with feet shoulder width apart. Slowly lower your body as if you were sitting in a chair until your thighs are parallel with the floor. Abs in. Keep the weight in your heels and push yourself up slowly until you’re back at the starting position. DON’T let your knees go past your toes; keep your core tight and straight. Be mindful that you don’t let your upper body pitch forward. Do 3 sets of 12- 16. After you’re comfortable with the movement you can add resistance to intensify the movement.

Front Leg Lift with Inner Thigh Sweep

You always want to work your muscles in balance. The last move worked the hamstring (back of the thigh) and now we move to the front, the quadriceps and the adductor muscle (inner thigh). Next week we’ll start to target the outer thigh (abductor). Again, if you need to hold onto a wall, chair, or partner, go ahead. Stand with feet firmly planted, and abs tightened; not so tight that you can’t breathe, just firmly pulled in. This helps to protect the low back. Lift your leg (either one) till almost parallel with the floor then lower it, keep a slight bend in your knee. This is better then kicking your leg, because it takes more muscle to lift the leg. Sometimes when we kick we kick from the knee, and if you already have knee pain that tends to exacerbate it. Lift and lower the leg x8-12 and then switch sides and repeat with the same amount of lifts. Return to the first side, this time lift the leg and rotate it so the inner thigh is turned upwards. Leading with the heel lift and lower the leg x8. Remember the pulse from the first exercise? With the leg lifted at its highest point, pulse, pulse x3 (3 small tight lifts) then lower. Do this x4 and repeat on the other side. Using the large muscles of the lower body demands more oxygen and your heart rate goes up, another two-fer! Add this to the rear lift 3 times a week and you’re on your way to tons more energy and a sleeker lower body.

Rear Leg Lift

Stand with your feet hip with apart, back straight, abs tightened, and knees soft (not locked). Lift and extend one leg behind you as if touching the sole of your foot to the wall. Squeeze the hamstring (back of the thigh) and gluteal muscles, hold briefly then lower. Perform 8 reps, then with the leg lifted at its highest point, pulse, pulse 3 times (3 small tight lifts) then lower. Do this 4 times, lower the leg and do 4 more single lifts. Trust me it’s not complicated or time consuming. Repeat on the other side. If you need to hold onto a wall, chair, or partner, please do. Once you get used to the movement and can do it without using support, you’ll also be working on your balance. Anytime you’re working on balance you’re also working your core. More bang for your buck! Do this exercise at least 3 times a week on alternate days.

There are lots more exercises for your lower body, however I don’t want to tire you out in one day. I’ve got more for you tomorrow.