Getting a "Leg Up" on Lower
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.
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
Squat Jumps: (Strengthen and tone legs and buns for a variety
of sports and fitness activities)
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
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.
Lifts: (Strengthen and tone buns)
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.
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.
(Strengthen and tone legs and buns)
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.
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