Ladies 1st!!! The Leg edition

Ladies 1st

Now ladies even though you may see things on my site that are hardcore training methods like something out of a Rocky movie don't think for one moment that I forgot about my female readers. In this write up we are going to talk about 4 or 5 movements you can do right in the comfort of your own home or anywhere else for that matter cause you know I love to stress how fun it is to workout in the park or at your local high school track.

Traveling sideways Sumo squat:

To start: Stand with your feet together and your hands on your hips.

Movement: Take a large step out to the side so your feet or farther the shoulder-width apart and point your toes out slightly. Squat down to the point where your quads are parallel to thte floor. If your flexible enough in your hips, knees and ankle complex you can squat lower and remember to squeeze your butt tightly. Still squeezing hard, raise your body back to the stand position. By moving sideways as you squat you add a extra challenge to your squat. Do 15-20 one way and then take 45 sec. rest and do 15- 20 in the other direction. I would suggest 3 to 4 sets

You can also hold a dumbbell in your hand hold the top of the dumbbell and squat until the bottom of the bell reaches the floor. another way to make it a little tougher

Lunges:

To start: Stand with your feet shoulder-width apart and hands on your hips.

Movement: Take a long step forward and bend both knees until your front thigh is parallel to the ground and your back knee approaches but never touches the ground. Drive through the heel to push yourself back to the starting position and repeat with the other leg. Now you can walk forward with the lunge and travel across the room. You can also make it tougher by adding some light dumbbells or a medicine ball.

I would say to do 2-3 sets of 20(10 per leg)

Don't forget you can do reverse lunges, side lunges, or even a lunge with a added twist to spice things up once the forward lunge loses it's flavor with you.

Kneeling Kickback:

To start: Find a place on the floor where you can get kneel on all fours. You may want to use a mat to make it more comfortable on your knees.

Movement: Draw one leg underneath you to your chest and then bring it out and upward behind you. Contract your glutes the entire time, otherwise, you won't get the full value of the move. On the kickback press your heel toward the ceiling and squeeze your butt HARD!! Try these 15-20 per side. 3 sets

This movement should be on the top 5 exercise list of any female wanting to get a better backside:) To add to the movement place some ankle weights to your leg

Step-up:

To start: Stand facing a bench or step with your feet shoulder-width apart and your hands on your hips. Step onto it so that your foot is centered.

Movement: Drive through the ball of your foot to push your body up. Bring your other foot up and touch the bench or before gently returning to the starting position. Once you get into a groove step up with a firm, decisive movement. Do these 3 sets x 15 per leg

"If your butt is hard and fat-free you be darned sure the rest of you is in shape as well" -Robert kennedy, publisher of muscle and fitness

Just food for you thought, you do the dishes