The Fit List : Legs

Spring outdoors for an energizing workout

fitlist — Tue, 25 Mar 2008 19:38:00 GMT

By Gina Lombardi

Although we’ve moved our clocks ahead an hour and daylight stays with us a little longer, you still may find yourself doing the same old dark workouts inside the gym. So why not spring forward -- right out the door. Taking your workout outside this spring can recharge your batteries and give you a renewed enthusiasm for exercise.

But first, keep some pointers in mind. When transitioning your indoor workout outside, take things a little slowly at first. Aside from bumps in the road and slippery surfaces to watch out for, you don’t want to overdo it the first time you head for the hills or rough terrain. On the elliptical or treadmill machines in the gym you can manipulate the incline and resistance, but outdoors you are at the mercy of Mother Nature, so you may have to adjust your speed or intensity accordingly. Of course, when heading outside also be sure to bring lots of water and wear sun block and dress in moisture-wicking layers of clothing that you can peel off as you warm up.

And if you’re looking for an entirely new outdoor workout to kick off spring, here’s one of my favorites:

*Warm up. Start off with 5 to 10 minutes of walking, light jogging, jumping jacks or jumping rope. Then perform the following series of exercises all the way through and, if you’re up for more, repeat two to three times.

*Jack squats. Squat down while clapping your hands above your head. Bring your arms to the side when standing up. Repeat 20 times.

*Push-up combo. Do 10 push-ups with your hands on a wall or tree, then 10 with your hands on a bench, then 10 with your hands on the ground.

*Jumping jacks or jump rope. Go for 3 minutes.

*Walking lunges. Start standing tall and then lunge forward with your right leg until your thigh is parallel to the ground. Bring your left leg up as you stand tall and then repeat on the opposite leg. Do 15 reps with each leg.

...(read more)

Sexercise to get ready for some real action

fitlist — Tue, 12 Feb 2008 21:17:00 GMT

By Keli Roberts

One of nature’s great little secrets is that exercise -- and consequently feeling better about your body -- is an absolute aphrodisiac. When you feel sexy, you feel like having sex! So for Valentine’s Day, I’ve devised a workout that will get you and your partner ready for some real action. Each move is aimed at working muscles that you use when you work out between the sheets.

Try the following 5 “sexercises” to feel fit and frisky. The first 2 moves require a partner to perform, while the last 3 can be done alone or concurrently with a partner.

1. Partner stretch. Promotes flexibility of the hips and thighs.

*Sit in a straddle stretch (legs straight out to the side as wide as comfortable) facing your partner with your feet touching.

*Hold hands (or the ends of a small towel) and sit tall.

*One person leans back and pulls the other person forward into a deep stretch.

*The other person then leans back and pulls the other person forward.

*Repeat back and forwards 10 times slowly.

2. Partner reverse curl. Targets the lower abdominals and enhances lower back flexibility and pelvic mobility.

*Person A stands with feet shoulder-width apart, while person B lies on his or her back holding person A’s ankles. Person A’s job is to provide an anchor for person B.

*Person B crosses the ankles and tucks the feet in close to the buttocks with the feet off the floor.

*Person B slowly curls the hips off the floor bringing the knees towards the elbows and hips to ribs.

*Person B pulses at the top for 2 counts then slowly lowers the hips back to the floor.

*Repeat for 15-20 repetitions, then swap positions....(read more)

Strut your stuff: 7 moves for runway legs

fitlist — Tue, 15 Jan 2008 20:20:00 GMT

By Jeanette Jenkins

Ever wonder how supermodels like Gisele Bundchen, Heidi Klum and Naomi Campbell keep their legs looking runway-ready? Of course, there is no denying they have great genes. But they also work at those gorgeous gams. When they have a runway show coming up, such as the ones this month in Milan and Rio, they call on a trainer to get their legs looking fierce and fabulous!

To help you get your own pair of runway legs, incorporate some of the following lower-body exercises and activities into your workout regimen. For the best results, try using two to three different methods of training each week so your muscles are constantly challenged.

*Ballet. Tone and strengthen your legs with arabesques, pliés and dégagés. To learn proper technique, take a class in your area or try a home workout DVD, such as those by the New York City Ballet.

*Call-me-the-'B'-word-today-but-love-me-tomorrow-lunges! Yes, even the hot models hate lunges but the truth is they work -- and they work well! Stationary lunges, walking lunges, reverse lunges and side lunges will all tone and define your legs. Just keep thinking how amazing your legs are going to look later on when you don that dress.

*Uphill hiking. Sure, it is great to be able to get out into the fresh air but walking on an incline on your treadmill will also do the trick. Working against gravity will help tone your legs as you burn additional calories at the same time.

*Yoga. Yoga sequences that include variations of warrior 1, warrior 2, crescent pose and chair pose will help define your legs. If you are new to yoga, take a beginner class or try Baron Baptiste’s Power Yoga Level 1 DVD to learn some of the basic poses....(read more)

Get going on the right foot

fitlist — Tue, 08 Jan 2008 23:09:00 GMT

By Kathy Kaehler

Kicking off a New Year’s exercise program takes some preparation, so make sure you get going on the right foot.

Taking care of your feet can mean the difference between keeping pace with your program and sitting it out on the sidelines with aches, pains and injuries -- not just of your feet but your legs and back, too.

Your feet are the foundation that supports your body, so keep that foundation strong with the following steps:

*Invest in good shoes. Not just any pair of sneakers will do. Get the right shoe for the fitness program that you are doing -- walking shoes for walking, running shoes for running, and cross-trainers for just about everything else. Look for shoes from reputable sports-shoe companies, and then get fitted properly.

*Stretch. Keep your feet flexible with some simple stretches. Try this one: Take off your shoes and roll each foot over a tennis ball while you sit at your desk, read or watch TV. This really stretches the arch of the foot.

*Cut your toenails. Keeping your nails trimmed properly is very important because pressure on your feet increases during impact exercise. Sore toes will nix any workout.

*Replace worn sneaks. If you’re a regular exerciser, your workout shoes should be replaced about every 6 months. When you find a workout shoe that fits well, I’d suggest buying a second pair so you can rotate between the two and not have to shop so often. You’ll also be sure to have a clean, dry pair ready to go when you are.

*Sore foot? Seek help. See a podiatrist if you have any consistent pain in your feet. It could be something small like an ingrown toenail or a more troublesome problem such as the tendon inflammation of plantar fasciitis, which can put you out of commission for weeks. Early treatment will get you back on your feet the quickest.

Keep it cool on the slopes

fitlist — Tue, 01 Jan 2008 17:36:00 GMT

By Jay Blahnik

If you ski or snowboard, this is a great time of year for you! For fans of these winter sports, nothing is better than feeling the cold wind across your face and seeing the white snow under your feet.

But don’t let your enthusiasm backfire. Take these precautions to stay comfortable and safe on the slopes:

1. Warm-up.
It’s cold out there and so are your muscles, so take a few easy runs down the mountain before working your way up to greater challenges.

2. Keep moving.

Don’t stand still in long lift lines. Keep your body warm with a shuffle movement if you are on skis, or squats if you are snowboarding.

3. Hit your peak at the right time.
Save your most aggressive runs for the middle of the day when you are warm and not too tired. The risk of injury is greater when you are fatigued.

4. Stay hydrated.
Even though the temperatures are cool, you’re still working up a sweat so be sure to replenish your fluids throughout the day.

5. Stretch.
At the end of the day, stretch out your tired calves, hamstrings, quads and glutes in front of a nice fire at the lodge.

6. Keep in shape off the slopes, too.
You’ve got weeks of skiing left this winter, so keep your body in shape for the snow. Of course, the best training is actually done right on the slopes, practicing the skills. However, exercising away from the powder will help you get stronger so that your body is physically able to handle the tougher runs.

Here are a couple exercises that are particularly good for skiers and snowboarders. They require no equipment, and can be done almost anywhere you have the space.

*ONE LEG SQUAT: Stand sideways near a wall or the back of a chair. Lift one leg off the floor while holding onto the wall or chair with one hand for balance. Bend the standing knee and push the hips back as if you were going to sit in an imaginary chair. Go as low as you comfortably can without straining your knee or losing balance, and pause in the lowest position for a few seconds. Return to the one-leg-standing position and pause for a few seconds. Repeat 8 – 12 times on each leg. The lower you go and the longer you hold the paused positions, the harder the exercise will be. You can make it even more challenging by letting go of your balance anchor (wall or chair) for the entire exercise or for just a few seconds in either of the paused positions.

*JUMP SQUAT TURN: Stand with your feet close together, bend your knees and hold a half-squat position. In one movement, straighten your knees and jump a few inches off the ground while executing a quarter-turn jump. Land the jump quietly by bending the knees to decelerate (use your legs like shock absorbers). Hold the bent-knee position for a few seconds, and do three more jump turns until you are back to the position you started. Then repeat the series turning the other direction. Keep repeating until your legs are fatigued, and then take a short break. Perform a few sets of this exercise in a row. The lower you go and the higher you jump, the harder the exercise will be. The more you “cushion” your landing on each jump, the stronger you get at handling the bumps in the snow when you go down the mountain.

Buffing up to bare all

fitlist — Tue, 13 Nov 2007 21:23:00 GMT

By Kathy Kaehler

Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches.

To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn't require any special weight-training equipment yet still is very effective.

Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:

*Lunges. Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.

*Sit-down squats. Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.

*Arm and leg opposition. Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups. If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips. Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

Look better in blue jeans

fitlist — Tue, 06 Nov 2007 20:47:00 GMT

By Kathy Kaehler

Whether it’s Hollywood or a hoedown, blue jeans never seem to go out of style. But looking bootylicious in your favorite pair takes some work.

To help you get the rear view you desire, follow a smart diet, take a 30-minute daily walk or engage in some other cardio, and do the following toning workout at home every other day. All you need are a pair of 8-pound dumbbells, a sturdy kitchen chair, a deck of cards, a coffee table and a floor mat or towel.

*Walking lunges with weights. Holding your weights in each hand, take a giant step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Keep your back straight and focus looking forward. Straighten up and bring the left leg forward into the next step as you move across the floor or down your hallway. Aim for 10 lunges in a row and then turn around and repeat. Do this twice.

*Sit down/stand up squat. Stand in front of a chair and sit down on the seat. Then stand back up, raising your arms until they are straight out in front of your shoulders. Repeat 20 times.

*Kick backs. Start on all fours on the mat or towel on the floor. Then take your right leg and extend it straight back with your foot off the floor. Next, bend the knee and flex your foot, press the leg up and then lower, all the while squeezing your buttocks. Do 25 lifts on each leg.

*Card pick-up squat. Remove 15 cards from a deck and hold them in one hand. Take one card and deal it down onto the floor as you squat down by bending the knees, keeping your weight on your heels and wiggling your toes as you come up. Do this until the cards are all down on the floor. Then pick one up at a time, the same way you put them down.

*Hip/butt lift. Using either a coffee table or the seat of a sturdy chair, lie on your back with your hips on the floor and place your heels on the coffee table or seat of the chair. Next, press down with your heels and lift up your hips. Squeeze your buttocks and lift as far as you can. Slowly lower down and repeat. Do 20 reps and then repeat the set.

A 6-minute shape-up

fitlist — Tue, 23 Oct 2007 21:03:00 GMT

By Gina Lombardi

Who isn’t pressed for time? That’s why we need quick, efficient ways to work out for those days when we can't swing a longer bout of exercise.

The following workout can be done anywhere, anytime – no special equipment required. And it takes just 6 minutes!

*Lunges
Start with your feet together, then step out with your right foot into a forward lunge. Keep your back straight. Your right leg and thigh should form a 90-degree angle. Push back off the right foot and up to the starting position. Then repeat with the left leg. Do 24 lunges on each side.

*Push-ups
If you can’t do a full traditional military push-up, modify your technique by pushing up from your knees instead of your toes. Do 24 push-ups.

*Mountain-climbers
From a traditional push-up starting position, up on your hands and toes, lift your right foot and bring your knee to your chest. Touch the foot down and then return to the starting position. Then bring up the left foot. Do 24 repetitions on each leg.

*Bicycle crunches
Lying on your back, bring your left elbow to your right knee, and then bring your right elbow to your left knee. Do 24 repetitions on each side.

*Step-ups
Using the stairs or a sturdy chair, step up with your right foot. Bring your left foot up to touch the right foot and then step back down. Switch to the left leg. Do 24 repetitions on each side.

*V crunches
Start on your back with your hands at your sides. Then bend your knees and lift them up. At the same time, lift up your torso and bring it toward your thighs. Your thighs and chest should form a “V.” Then lower and repeat. Do 24 crunches.

If you have extra time, do this sequence of exercises twice or even three times in a row.

Aim to do this quick shape-up a few times a week and you’ll be surprised by how much you can accomplish with so little time.

Hit the stairs to boost your booty

fitlist — Tue, 10 Jul 2007 23:21:00 GMT

By Gregory Joujon-Roche

Hitting the stairs is one of my favorite outdoor activities because it gives you a super cardio workout and also really boosts your booty.

You don’t need to run the stairs. Take ’em slowly and carefully. Just keep going -- how far depends on your baseline fitness level. A good goal is at least 30 minutes of stepping, but let your comfort guide you.

Pace is key. Establish a nice easy groove that you can sustain.

You should feel the workout in your butt more than your quads. If you feel it more in your quads, slow down or even take a break.

When you’re done, be sure to stretch.

Commit to this activity a few times a week, and before you know it, you’ll be sporting one of the tightest booties on the block.

Your home the gymnasium

fitlist — Tue, 08 May 2007 21:53:00 GMT

By Kathy Kaehler

Getting in shape seems to be more of a challenge these days than ever. With busy schedules plus the expense of a gym membership, and the gas to get there, it’s no wonder so many people never make it.

So why not skip the commute and work out right in your own home?

Some in-home fitness equipment can be economical. In fact, you might find some great deals at garage sales.

But you can do even better by following this simple routine that doesn’t cost a dime because it makes use of things you already have in your house or apartment.

All you need are the following items to get started:

*Stairs (if you don't have stairs, you can use a small step stool)
*Kitchen chair
*Masking tape
*Bath tub (if you don't have one, the kitchen chair will work)
*Sturdy wall with no pictures or wall hangings
*Coffee table or ottoman

*Laundry detergent bottles with handles (filled with enough water to allow you to feel the resistance when you do a biceps curl)
*One-minute egg timer

This workout can be done in 10 minutes. For a great 20-minute workout, run through it twice. Or, you can do it once in the morning and once before dinner. Exercise is cumulative, so every little bit adds up.

Here are the 10 activities:

1. Start with your kitchen chair to warm up. Sit down and stand back up. Do this for one minute.

2. Go to the stairs and start climbing up one step at a time. Go up and down 8 to 10 times. If you don't have stairs, use a small step stool. Position it next to a wall so you can place your hand on the wall for balance. Step up and down on the stool (up with the right foot and then up with the left foot, down with the right and then down with the left) for one minute.

3. Go to a wall and place your back against it. Your feet should be about one foot away from the wall. Now, slide down the wall until the hips are parallel to the knees. The knees should be directly over the ankles. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position for one minute using an egg timer. If you can't make the full minute, hold as long as you can.

4. Sit in the kitchen chair and hold detergent bottles, one in each hand. Curl them up toward your shoulders to work the biceps. Do three sets of 12 with a rest in between sets. Drink some water while you rest.

5. Place a three-foot strip of masking tape on the floor in front of you. Stand on one side of the tape and with both feet hop over the tape. Go back and forth for one minute on the egg timer. If you can't jump with both feet, hop one foot to the other foot. Once you get the hang of it you will progress to hopping with both feet. This is great for getting your heart rate up, burning calories, strengthening your bones and improving balance.

6. Go back to the chair and hold the detergent bottles again, this time extending your arms out to the sides. Raise them up until they are at shoulder level. Then return them back down to your sides. This exercise works your shoulders. If the weight is too much, pour out some water, but make sure you keep the same amount in each bottle.

7. Walk to the bath tub (or you can use the kitchen chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.

8. Finish up the workout by getting on the floor near your coffee table (or ottoman). Place your feet on the table and lift your hips up off the floor and squeeze the hips and buttocks. Lower back down. You will feel this in the back of your legs. Do three sets of 10 lifts.

9. Keep yourself in the same starting position and place your hands behind your head. Lift your shoulders up off the floor and exhale as you lift, then lower. This is for your abs. Do three sets of 15.

10. Lie flat on the floor, arms stretched out and legs extended. Breathe in and out while you relax.