Tone your curves (Legs, Thighs, Bums, Stomach)

Tone your Curves (Legs, Thighs, Bum & Stomach)

For the ladies in our Personal Training clientele here is a very effective little workout to help you tone up those problem areas over the Chrissy Holidays.

1 minute continuous repetitions of each exercise, every 4 exercises take a 20 second rest. Repeat 3 times. If you do not have any weights you can do exercises without. If any exercises cause pain or discomfort due to a pre-existing condition, decrease your Range of Motion until it is less than 3 on a scale of 1(very mild)-10(I'm gonna lose my lunch)

Exercise   Manual-Notes (if any)
Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Trainer's comments:
    
 
Supine Bridge Leg Curls
1. Lie on your back and place your feet on top of the ball.
2. Push your feet into the ball so that your hips are elevated up off the floor.
3. Slowly curl your legs in towards your hips keeping your hips elevated off the ground.
4. Return to the starting position and repeat.

Trainer's comments:

 
 
Lunge Crossover with Med ball
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


Trainer's comments: Using a 1-3 kilo medicine ball
    
 
Walking Lateral DB Lunge
1. Holding one dumbell between your legs take left foot and step 2-3 feet out to the left side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.
5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.


Trainer's comments: use up to a 5 kilo weight

 
 
Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance
 
DB Bulgarian Split Squat
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Trainer's comments: using up to 5 kilo weights

   
 
Straight Arm Hold
Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.


Trainer's comments:

 
 
Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Trainer's comments: using up to 5 kilo weights

   
 
Straight Leg Obliques
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.



 
 
Box Step with Dumbbell & Knee Drive
1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions


Trainer's comments: using up to 5 kilo weights


 
 
Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.



 
Air Bike Crunches
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.