Getting a "Leg Up" on Lower Body Fitness
by Pam Brooks

The good weather that comes with Spring encourages us to participate in all sorts of outdoor activities that we haven't been doing during the Winter months. Development of strong legs and buns can make the difference between total enjoyment of an outdoor activity and utter misery.

My subject this month is about preparation for summer activities. Tennis, golf, walking, hiking, swimming, biking, in-line skating are all much more enjoyable if we have some base strength in our support muscles.

– Pam Brooks

#1 Squat Jumps: (Strengthen and tone legs and buns for a variety of sports and fitness activities)

1A: Stand with your feet shoulder width apart. Bend your knees directly over your toes and sit back, keeping your hips behind your heels. Swing your arms behind your hips and exhale at the same time.

1B: Sweep your arms overhead and push off with your legs to jump up. Inhale at the same time. Extend your body upright. As you begin to come down, land with your weight first on your toes and then gradually shift the weight towards the heels. Think of your foot as a rocker to spread the impact of landing out over your entire foot surface. Keep your knees in a straight line with your toes and bend your ankles, knees and hip joints to aid in absorbing the shock of landing. Start with a few Squat Jumps and work up to one minute.

#2 Bun Lifts: (Strengthen and tone buns)

2A: Begin in a seated position with your left leg bent and your left foot flat on the floor. Extend your right leg in front of you on the floor with toes pointed. Place your hands behind you with fingers pointed towards your feet.	2B: With straight arms and your right leg extended, slowly squeeze your buttocks and lift your hips upward to form a slanted line position with your body. Lift your chin but keep your head from falling backward.

#3 Plies: (Strengthen and tone legs and buns)

3A: Hold a weighted bar in your arms. Stand with your feet shoulder-width apart and keep your thighs, knees and toes rotated outward. Bend your knees. For safety, be sure to keep your knees in a straight line directly over your toes and keep arches lifted away from the floor.	3B: With a straight back, straighten your legs slowly and slide your right leg toward your left leg. As you slide your leg inward, keep your toes in contact with the floor until your heels touch. Return your right leg to the starting position and slide in your left leg. Work up to 20 repetitions on each leg.