- I have been a teacher of fitness and health for thirty years. In 1989 I was certified for personal training with the National Acadamy of Sports Medicine. I had a gym in Santa Barbara for eight years. Co-owned and created a spinning bike company which manufactured bikes for five years. Also I have worked with nutrition companies for twenty years. Along with many wonderful non famous people I have trained many celebrities, and members of the Royal Family. My own athletic past consists of long distance running, long distance cycling, cross country skiing, down hill skiing, rollerblading, hiking, sand running, track work, and weight training. I have authored two fitness columns in local papers, and have been writing this blog since January 2010.
Saturday, March 6, 2010
Exercise's for Your Legs and Butt!
Most of the female clients that I have trained through the years wanted to focus on training their legs and butt. Many of us would like to have a nicely toned derriere and shapely muscular legs, so here are some of the exercises that will help achieve that goal!
I have talked about these before, but lunges are one of those powerful exercises that work the whole leg and butt. It is important to do them properly so that you avoid any injury to the knee, hip, and groin area. Lunges can be done in a variety of styles.
First off there is the walking lunge, where you lunge as you walk. You can do this down a hallway, or sidewalk, or just about anywhere that you can walk. Make sure your front leg is lunged to where your knee is over your ankle and not past your toe, and the back leg is extended. These will make you sore when you first start doing them. That means they are working!
You can do a lunge onto a step, and alternate each leg one at a time.
Reverse lunges are great for working on your balance, and will work your leg muscles differently than when you lunge forward. You can hold onto weights to intensify any lunge exercise.
Squats are another way of working your legs and butt. These can be done with a ball against the wall, or you can try wall squats where you squat and hold for a period of time.
Squatting with weights works well, but it is very important that you have correct form to avoid injury to your knees and lower back.
Calf raises can be done on any step, anytime, and anywhere. You just stand on the ball of one foot while the other foot is raised up behind you, or you can do it with both feet at the same time. Lift yourself up and down on the ball of your foot, making sure to lower your heal below the step line each time.
Stadium or stair walking is fabulous for toning up your legs and butt too. All you need is some stadium steps or stairs, and your in business. Just walk up taking one to two steps at a time. Your calves will be talking to you the first time you spend twenty minutes doing this exercise.
Of course running, bike riding, rollerblading, hiking, and any cardio exercise that uses your legs and butt will also tone and define that area for you, as well as lower your body fat.
If you do these exercises with consistency, I promise that you will be happy with the results!