Fifteen Minutes & My Five Favorites to a FABULOUS BACKSIDE!  Connie Jo York, Aerobic Spot

“I will not retire while I’ve still got my legs and my make-up box.”  Bette Davis

I love that quote!  Obtaining a toned lower body, the “Legs and Buttocks” area, is a main concern for most of us.  I have as many people ask me what exercises to do to work their legs and butt as I do for abdominals.

We know the reasons why strength training is crucial, and they are worth repeating over and over again—Strengthening or resistance exercises are vital to keep the muscles that support your back, abdomen, knees, chest, shoulders, neck, and wrist strong and less susceptible to injuries. Strong muscles mean greater endurance and energy, a faster metabolism (which burns more calories), and better posture.  Strong legs are going to help support us, help us with lifting and assist with balance as we age.  But throw all those reasons to the side, and let’s face it, we want shapely legs and a lifted, curvacious back side!  This takes muscle! 

There are hundreds of variations of exercises that will help tone your lower body.  I would like to take this opportunity to share my favorite five.  These exercises can be done at home.  But first, please remember these rules:

• Your fitness regime should include a combination of cardio work and a balanced strength training routine for the entire body.
• Start slowly and work up to desired repetitions.  Add extra resistence only when strong enough (a body bar, dumbbells, medicine ball, etc.).  It is more important to do each move correctly and confidently than to add too much resistance.
• Do not choose your exercises for novelty sake.  Choose your exercises based on effectiveness and safety.
• If you are not already engaged in an exercise program, or if you have any special medical conditions that cause you concern, call your doctor prior to beginning.

MY FAVORITE FIVE

1. TRADITIONAL SQUAT (only performed correctly)
2. FORWARD LUNGE
3. STEP UPS
4. SINGLE LEG SQUATS FROM TOP OF STEP PLATFORM
5. HIP EXTENSIONS

THE SQUAT – There is a lot to say about the correct way to do a traditional squat.  Why?  Because so many people habitually perform them incorrectly.  It is crucial to perform every repetition correctly.  If you feel you are losing correct form before completing all the reps, stop.  Do more reps next time. 

The movement:  Feet are slightly wider than hip width apart, toes slightly turned out.  Sit back, keeping weight distributed over your heels.  Keep your chest up throughout the movement.  Return to upright position.  Do 24 and add extra resistance when ready (i.e. body bar held at chest, dumbbells held at shoulders, medicine ball held at chest or overhead).  Now, here are the “squat tips” to remember.

SQUAT TIPS:

• The squat is not for everyone.  If you don’t feel comfortable doing the squat, stop.
• Squat to 60 degrees, not 90, NEVER more than 90.
• Maintain a neutral spinal position (not rounded/not arched).
• Don’t bend over!
• Keep your chest up and look straight ahead.
• Do not drive knees forward.  Concentrate instead on pushing the butt back (much like you would when using a public toilet).
• Always make sure your knees are lined up with your toes.

THE FORWARD LUNGE

The movement:  Stand tall with good posture.  Step forward with one leg, a giant step forward, and dropping the other knee toward the floor.  Do 24 on each leg.

LUNGE TIPS:

• Keep your shoulders over your hips.
• Bring your shoulder blades toward each other.  Maintain good posture.
• Use back leg for stability.
• Use “narrow railroad tracks” to keep from being wobbly.  (Keep your legs close together.)
• Do not let your knee go past your toe when lunging forward.

STEP UPS

The movement:  One foot on a step platform (3 sets of risers, or about 15 inches tall).  Other foot is on the floor.  Bring the back foot up to the step and back down.  Do 24 on each leg.  Hold resistance as mentioned previously when ready.

SINGLE LEG SQUAT FROM TOP OF PLATFORM

The movement:  Stand on top of the platform.  Bring right leg back and off the platform, balancing on left leg.  When balanced, bend left knee and drop the right toe to the floor and return.  Do 24 on each leg.  Tip:  When balancing, try staring at an object out in front of you to help keep you focused.  It really helps.

HIP EXTENSIONS

The movement:  On hands and knees (or elbows and knees), extend right leg until it is parallel with the floor.  Bend knee so toe is up toward the ceiling.  Now you are ready to begin.  Drop the knee to the floor and lift it back up.  Do 24 on each leg.  Try adding ankle weights when ready.

Just one more reminder, always consult a fitness professional if you are unsure of the correct way to perform any exercise.  Believe me, we love to hear from you.  You might find it beneficial to seek guidance for at least one session. 

I hope you enjoy the exercises provided in this article.  Don’t forget to stretch at the end of every workout (shoulders, back, hamstrings and calves).  Turn up the music and get started!