Ex­er­cises to sculpt your lower body

Health & Nutrition - - CONTENTS -

Tired of the ex­as­per­at­ing zip­per dance you per­form each time you don your favourite pair of jeans? Well, get ready to zip up with ease: We’ve got the per­fect plan to firm your butt, flat­ten your belly, tone your thighs and blast fat ev­ery­where. To in­sti­gate real body changes, you must shake up your typ­i­cal rou­tine. One of the top trans­for­ma­tional strate­gies is to use a flight of stairs for both car­dio and strength work­outs. Stair climb­ing in­stantly boosts your heart rate, builds en­durance and pro­vides an added mus­cu­lar chal­lenge. Do the fol­low­ing strength and stair work­outs three times a week on non­con­sec­u­tive days. Add one hilly hike or longer run on week­ends to blast even more calo­ries and you’ll be slip­ping into those skinny jeans in one month! …in four weeks with our fat-blast­ing lower-body car­dio/ sculpt rou­tine.

Run­ning Man

Tar­gets glutes, calves, thighs, hips, core a. Stand fac­ing the stairs with el­bows bent at the sides. Take a gi­ant step up to sec­ond step with your right foot, then hop up, bring­ing your left knee to­wards your chest. Land on the stair with your right foot. b. Im­me­di­ately step down to the floor with your left foot while bend­ing the right leg be­hind you. Hold for 5 counts, keep­ing your abs tight to help you bal­ance. Do 16 to 20 ex­plo­sive hops on the right foot, us­ing your arms to gain mo­men­tum. Switch sides and re­peat. Be­gin­ner op­tion: Step up with­out hop­ping; hold the end phase of the ex­er­cise for 2 sec­onds, touch­ing back foot to the floor to help with bal­ance.

Stand­ing Flye

Tar­gets thighs, calves, hips, chest, shoul­ders, core Stand sideways to the stairs, plac­ing your right foot on the first or sec­ond step. Keep your feet wide apart and turn your toes out 45 de­grees. Hold a 3- to 5-pound dumbbell in each hand, palms for­ward, arms ex­tended at chest height and el­bows slightly bent. Bring weights to­gether in front of the chest while low­er­ing your hips into a plié. Hold for 2 sec­onds. Re­turn to start­ing po­si­tion and re­peat for 16 to 20 reps. Switch sides. Be­gin­ner op­tion: Lower half­way down into a semi plié; keep hands on your hips (no weights).

To in­sti­gate real body changes, you must shake up your typ­i­cal rou­tine. One of the top trans­for­ma­tional strate­gies is to use a flight of stairs for both car­dio and strength work­outs.

Skater’s Lunge

Tar­gets glutes, legs, hips, core a. Stand fac­ing the stair­case with the right foot planted on the first or sec­ond step, hold­ing 3- to 5-pound weights at hips. Lean­ing for­ward slightly, lunge back with your left leg, bend­ing your right knee 90 de­grees and keep­ing the knee aligned over the an­kle. b. Re­main in a low po­si­tion and bring your left foot up to meet the right on the step. Squat down, low­er­ing hips an­other 2 inches. Hold for 2 counts; re­peat. Do 16 to 20 reps, al­ter­nat­ing sides. Be­gin­ner op­tion: Lose the weights and bend your knees only 45 de­grees. Do 12 reps on each leg.

Stair climb­ing in­stantly boosts your heart rate, builds en­durance and pro­vides an added mus­cu­lar chal­lenge.

Leg-Step Ex­ten­tion

Tar­gets glutes, hips, ham­strings, core, chest, arms Get down on all fours with hands stacked un­der the shoul­ders and toes pressed into step. Tuck your right knee in to­ward the chest. Ex­tend your right leg be­hind you and squeeze the glutes; hold for 2 counts (not shown). Do 10 reps, switch sides. Be­gin­ner op­tion: Do this ex­er­cise on the floor in­stead of the stairs, and per­form only 6 reps per leg.

Sin­gle-Leg Ro­ta­tion

Tar­gets legs, thighs, glutes, hips, obliques Stand fac­ing away from the stairs with your left toes on the first step, torso straight, hold­ing a 3- to 5-pound dumbbell in each hand. Bend your right knee 90 de­grees, keep­ing the knee aligned with an­kle. Turn your torso to the right and bring the weights over out­side of the right thigh. Hold for 2 counts; re­turn to start. Do 16 to 20 reps; switch sides. Be­gin­ner op­tion: Do the ro­ta­tions with­out weights; bend knee only 45 de­grees.

Do strength and stair work­outs three times a week on non-con­sec­u­tive days. Add one hilly hike or longer run on week­ends to blast even more calo­ries and you’ll be slip­ping into those skinny jeans in one month!

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