Legs, bums and tums to die for! #2014LBT

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Happy New Year! Welcome to 2014.

Now I know what is on your mind….. you want to get fit and burn all the Christmas calories off right? Ok great. You want to look and feel better than ever? Ok great. Over the next three posts we are going to target the LBT aka, Legs, Bums and Tums.

Whoever you are, the chances are that at least one of these areas are somewhat troublesome for a multitude of reasons. If you exercise and target these areas, you can quite literally change the way your body looks and feels. Not only will you look better but these areas are also very important for everyday functional movement and injury prevention. The legs (mainly down the sides of the thighs), bottom and abdominals are often inactive, weak and some areas very tight.

Each week I will give you some of the best, basic exercises to do which will activate, strengthen and stretch your LBT’s which can form part of your weekly exercise routine.

This week lets focus on the legs.

1. Sumo Squats (without or without weight)

Standing just wider than shoulder width apart, turn your toes out slightly. Keeping your tummy engaged and shoulders relaxed, bend your knees to right angles. Make sure that the knees follow the same direction as your big toes. Push through the heels and extend the legs straight to come all the way back up to a standing position.

                                                                      Repeat x 20 then continue onto Curtsy squats.

 

 

2. Curtsy Squats (with or without weight)

Standing slightly wider than your shoulders, step one leg back behind the other into a curtsy. Trying to keep the knees facing forward, bend both knees to right angles. Draw the back leg forward to your regain your standing position.

Repeat this exercise x 20 on each leg and continue on to Adductor leg lifts.



 

3. Adductor leg lifts (without or without weight)

Lying on your side with legs straight, ensure your body is in a straight line. Bend your top leg and place foot on the ground. Engage your tummy and keep hips and torso stabilized. Gently lift the bottom leg as high as you can keeping leg straight and without rocking hips back.

Repeat this exercise x 20 on each leg.

For the best results, repeat Sumo Squats, Curtsy squats and Adductor leg lifts an additional x 2 (3 sets in total).

As you get used to the exercises, try adding heavier weight, jumps and balances on the end of the squat exercises.

A great way to boost weight loss and increase the intensity of this circuit is to do a 5 minute Cardio routine in between each set of the circuit i.e. Complete first 20 repetitions of each exercise then do a cardio blast for 5 mins. Complete the second set of each exercise and then another 5 min Cardio blast, finishing with your last set of repetitions from each exercise.

You also need to activate your legs as the muscles can easily get lazy with all the sitting around we get up to. A great way to do this is to roll out using a foam or Pilates roller. Ashley Borden has some fabulous videos and this one here will show you how to get into your legs so they can perform better next time you complete the circuit!

P.S. Do not forget to stretch after this for maximum benefits.

Good luck and enjoy.




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