nictastic
Says it as it is!!!
There has been a few questions about what toning exercises can be done i have found this so thought i would stick it on a thread! xx
Exercises for the Lower Body
Squats
Squats are the main exercise for the legs in many fitness programs. Squats are a closed-chain exercise that develop the quadriceps, gluteus maximus, hamstrings, and erector spinae. They can be performed without weight or using barbells or dumbbells.
To do the basic squat, stand holding the barbell behind the shoulders with the feet about shoulder width apart. Bend the knees and slowly lower the body until the thighs are parallel to the floor, then rise to a standing position. Each squat should be done in a controlled, with the head upright.
The squat can become a high risk exercise when done as a "full squat", lowering the thighs past parallel toward the floor. Doing such deep squats stretches the knee joints into a fully opened position that supports the entire body weight, causing extreme stress to the supporting ligaments of the joint.
Keeping the knees directly over or behind the toes is important also. When the knees are allowed to bend out beyond the toes, undue pressure is applied to the joint.
I teach a group weight training class in which many of the students are mature exercisers, many over the age of 60. I have noticed that some of my students have various problems when doing squats, due to inflexibility, postural problems, or lack of strength. Some of the improper form I see is allowing the head to droop forward and look downward, the inability to bend the knee/hip joints enough to squat straight down and up (some look more like they are bowing!), and not keeping the back straight.
I teach these students an alternative squat: The Wall Squat
The students stand with their backs against a wall and their feet out about 2 feet away from the wall (or thigh length away from the wall). The students slide down the wall until their knees are at a 90 degree angle, then they slide back up. This is repeated for a full set of 12 repetitions. This modified squat helps them keep their backs straight, their knees are not compromised, and they have some extra support. While this type of squat doesn't target the hamstrings as much as a standard squat, it is a safe way to condition the quadriceps, and some people with knee injuries or chronic conditions that prevent them from performing standard squats can do this squat easily.
*******************************
Single Leg Squat
Stand on a step with one foot hanging off the side. Slowly bend your knees and lower into a squat, keeping your body weight on the foot standing on the step. Use this leg to raise yourself back up. Repeat 12-15 times then switch legs. Do up to three sets, with or without weights.
*******************************
Resistance Ball Squats
Place a resistance ball between your back and a wall. The ball should be at low back level. Place your feet out so that your can produce a 90 degree bend as you lower your body. Stabilize yourself against the resistance ball by tightening your abdominal muscles. Keep you torso and head in line. Slowly bend your knees and let your back roll down the ball until your knees are bent 90 degrees, then slowly straighten your legs and roll back up the wall. Keep your leg muscles tightened through the entire motion. Have your arms crossed over your chest or resting lightly on your thighs (avoid pushing on your legs with your hands.) Repeat for 2-3 sets of 12-15 repetitions.
******************************
Squats for Targeting the Buttocks
1) Standing Squat - Develops the quadriceps and buttocks (not a basic exercise)
Use barbell, dumbbells, elastic resistance, or Smith rack
Starting Position:
Use barbell, dumbbells, or elastic resistance
Starting Position:
Front Lunges
The lunge is a wonderful leg exercise that works most of the muscles in the leg simultaneously. It is a closed chain exercise, meaning that there is foot contact with the floor surface. It is very effective at strengthing the leg muscles as well as training dynamic balance and coordination.
A good way to teach proper lunges is with a 4-part method:
The Wagon Wheel
This is an intense leg routine that consists of Front Lunges, Side Step Squats, and Back Lunges. Begin on the right leg. Do 8-12 front lunges, 8-12 side step squats, 8-12 back lunges. On the left leg, do 8-12 back lunges, 8-12 side step squats, 8-12 front lunges.
Perform 8-12 active rest toe raises.
Begin on the left leg, do 4-8 front lunges, 4-8 side step squats, 4-8 back lunges. On the right leg do 4-8 back lunges, 4-8 side step squats, 4-8 front lunges.
Perform 8-12 active rest toe raises.
On the right leg, do 1 front lunge, 1 side step squat, 1 back lunge, 1 toe raise. Switch to the left leg.
Repeat the single moves 2-4 times on each leg.
***********************************
Step Ups
Step Ups are my favorite weight training exercise for the legs. They demand muscle strength and control, and balance. They are a great alternative to squats or the leg press exercise.
The client should start on a lower step, 8 inches, and gradually increase to a 12 inch step. Step Ups should be learned without weight and then the amount of weight gradually increased. This is an exercise that the client will eventually want to use substantial weight. Either barbells or dumbbells can be used.
Stand behind the step with either foot planted firmly on the top. Use the quadriceps to slowly raise the body up onto the foot on the step, 2-4 counts. Hold for a pause then lower to the floor even slower, 4-6 counts, to activate the hamstrings. Do 12 repetitions on both legs. Repeat for 2-3 sets.
*******************************
Two Sided Step Up
Holding dumbbells, place your right foot on a tall step, 10-13 inches tall. Pull yourself up, pause, move your left foot to the side of the step and slowly lower it to the floor. Then pull yourself up, pause, move your left foot to the back of the step and slowly lower down. This is one repetition. Repeat for 8-12 repetitions, then switch legs. Do two full sets each leg.
********************************
Standing Leg Raise - For the Gluteus Medius
Strap a 3 - 5 pound ankle weight on your right leg and stand with feet shoulder width apart. Holding on to a wall bar or chair back for balance, bend knees slightly and extend right leg back and up at a 45-degree angle. Hold for one breath; slowly lower, keeping hips stationary. Repeat 12-15 repetitions then switch to the left leg. Do 3 sets on each leg.
********************************
Self Resistance Leg Extension & Leg Curl
Leg Extension: Lie on your back, legs over your hips and knees bent at 90 degrees. Cross your ankles. The top leg will apply resistance against the bottom leg as you straighten your legs toward the ceiling. The bottom leg can also provide some resistance against the top leg as you return to starting position. Repeat for 10 repetitions, then switch the ankles and repeat for 10 more repetitions. Use as much or as little self-resistance to feel the muscles work.
Leg Curl: Lie on your stomach, with your chin resting on your crossed hands. Maintain your chin on your hands throughout the exercise to prevent straining your low back. Cross your ankles. The top leg will apply resistance against the bottom leg as you bend your legs toward the ceiling. The bottom leg can also provide some resistance against the top leg as you return to starting position. Repeat for 10 repetitions, then switch the ankles and repeat for 10 more repetitions. Use as much or as little self-resistance to feel the muscles work.
********************************
Standing Hip Extension
Targeting the Gluteals!
Use elastic resistance, ankle weights, or cables and weight stacks
Position
Side Lying Hip Abduction with Internal and External Hip Rotation
Position-
*********************************
Leg Work
1) Seated Heel Raise
Using a calf machine: Position the client sitting upright with neutral spinal posture and hips and knees at right angles. Have client raise heels by contracting their calves, directing the movement upwards, until the ankles are fully extended. When bringing the heels back to the starting position maintain control and tension in the working muscles to avoid overstretching.
2) Seated Leg Extension
Strap a resistance band around both feet and sit upright on an inclined step, place hands on step for support and non-working leg at a comfortable angle on the step. Extend and contract working leg to a fully straight position and return to starting position.
3) Prone Leg Curl
Lie face down on leg curl machine with knees just off the edge of the bench and roller pad above the heels, legs about 4 inches apart. Draw heels towards buttocks by contracting hamstrings and then slowly lower back to starting position.
*********************************
A Better Butt for Everyone (Part One)
Has your butt lost its perk? Gotten too big for its britches? Not for long! Over the next three newsletters we will give you exercises to make your butt rounder, higher, smaller or all of the above. Remember, in addition to these keep up with cardio (make yourself sweat) for at least 30 minutes 3-5 times a week!
Exercises for a Rounder Butt:
A Better Butt For Everyone (Part Two)
This is the second installation of our bootie exercise routine. These exercises will lift the glutes and give you a higher butt. They hone in on where your rear meets your leg, toning this area hikes up your whole backside.
A Better Butt For Everyone (Part Three)
In this third and last part of the butt workout we are going to shrink those rears. Sculpting the sides of your butt, as these moves do, visibly narrows your rear end.
Special Training for Running Muscles
Here are some specific exercises to train running muscles. Do the following 1-2 times a week. They can be done after a thorough warm-up and before the actual run.
HOPPING increases ankle strength and hip flexors. Start with feet shoulder width apart. Hop up and down on one foot for 30 seconds then switch. Hop on each leg for 2 30second sets. You can hop forward or stay in place
SKIPPING strengthen ankles & calves. Skip like you did when you were a child only exaggerated. Push off your toes and lift your knees high, propelling yourself up and forward. Coordinate arm movements with legs. Skip for 2-3 minutes.
BUTT KICKS. Leaning slightly forward, alternately kick each heel toward your butt as you move forward. Do 2 sets for 30-60 seconds
******************************
Effective Elliptical Training
Be aware of the abdominal and back extensor muscles, maintaining good posture. To focus on the quadriceps, hamstrings, and gluteal muscles keep your heels flat on the pedals. Move your body from the hips down, avoiding any swaying side to side. Your can pedal backward or change the incline for greater intensity, however continue to maintain tall posture, lifting the chest and tightening the abdominals.
******************************
Deep Water Running
Wearing a flotation belt or vest, run as you would on land, moving lets up and down. The downward stride should aim slightly backward. Bring knees up to 90 degrees and lean forward slightly. Pump your arms. Run at a moderate intensity for 5 - 10 minutes. As you progress move your legs faster and arms more forcefully and increase your running time.
Exercises for the Lower Body
Squats
Squats are the main exercise for the legs in many fitness programs. Squats are a closed-chain exercise that develop the quadriceps, gluteus maximus, hamstrings, and erector spinae. They can be performed without weight or using barbells or dumbbells.
To do the basic squat, stand holding the barbell behind the shoulders with the feet about shoulder width apart. Bend the knees and slowly lower the body until the thighs are parallel to the floor, then rise to a standing position. Each squat should be done in a controlled, with the head upright.
The squat can become a high risk exercise when done as a "full squat", lowering the thighs past parallel toward the floor. Doing such deep squats stretches the knee joints into a fully opened position that supports the entire body weight, causing extreme stress to the supporting ligaments of the joint.
Keeping the knees directly over or behind the toes is important also. When the knees are allowed to bend out beyond the toes, undue pressure is applied to the joint.
I teach a group weight training class in which many of the students are mature exercisers, many over the age of 60. I have noticed that some of my students have various problems when doing squats, due to inflexibility, postural problems, or lack of strength. Some of the improper form I see is allowing the head to droop forward and look downward, the inability to bend the knee/hip joints enough to squat straight down and up (some look more like they are bowing!), and not keeping the back straight.
I teach these students an alternative squat: The Wall Squat
The students stand with their backs against a wall and their feet out about 2 feet away from the wall (or thigh length away from the wall). The students slide down the wall until their knees are at a 90 degree angle, then they slide back up. This is repeated for a full set of 12 repetitions. This modified squat helps them keep their backs straight, their knees are not compromised, and they have some extra support. While this type of squat doesn't target the hamstrings as much as a standard squat, it is a safe way to condition the quadriceps, and some people with knee injuries or chronic conditions that prevent them from performing standard squats can do this squat easily.
*******************************
Single Leg Squat
Stand on a step with one foot hanging off the side. Slowly bend your knees and lower into a squat, keeping your body weight on the foot standing on the step. Use this leg to raise yourself back up. Repeat 12-15 times then switch legs. Do up to three sets, with or without weights.
*******************************
Resistance Ball Squats
Place a resistance ball between your back and a wall. The ball should be at low back level. Place your feet out so that your can produce a 90 degree bend as you lower your body. Stabilize yourself against the resistance ball by tightening your abdominal muscles. Keep you torso and head in line. Slowly bend your knees and let your back roll down the ball until your knees are bent 90 degrees, then slowly straighten your legs and roll back up the wall. Keep your leg muscles tightened through the entire motion. Have your arms crossed over your chest or resting lightly on your thighs (avoid pushing on your legs with your hands.) Repeat for 2-3 sets of 12-15 repetitions.
******************************
Squats for Targeting the Buttocks
1) Standing Squat - Develops the quadriceps and buttocks (not a basic exercise)
Use barbell, dumbbells, elastic resistance, or Smith rack
Starting Position:
- Stand upright with weight evenly distributed between feet
- Feet placed a bit wider than the hips
- Hands wide enough for balance
- Normal spine curvature, chest lifted
- Look straight ahead
- Move hips back and toward the floor, flexing the hips, knees, and ankles.
- Keep chest lifted, buttocks back, and abs tight
- Align knees over feet
- Thigh no lower than parallel with floor
- Push up with quads
Use barbell, dumbbells, or elastic resistance
Starting Position:
- Standing posture with feet shoulder width apart
- Normal spine curvature, abs tight
- Look straight ahead
- Shoulder blades together
- Step straight forward with one leg, keep chest lifted (pretend you are wearing skis; keep toes pointed forward)
- Bend the knees and lower straight down toward the floor
- Proper stride length is when knee is bent directly over heel
- Shoulders and head over hips
- Step heel to toe, when returning to standing, lift toe to heel
- Do 12 repetitions on right leg, 12 repetitions on left leg (2-3 sets)
Front Lunges
The lunge is a wonderful leg exercise that works most of the muscles in the leg simultaneously. It is a closed chain exercise, meaning that there is foot contact with the floor surface. It is very effective at strengthing the leg muscles as well as training dynamic balance and coordination.
A good way to teach proper lunges is with a 4-part method:
- Starting with feet together, step one foot out into a very wide stance, toes of both feet pointing forward.
- Bend the knees and lower the body straight down, keeping the front knee above or slightly behind the ankle, and the back leg bent 90 degrees. Keep the body "tall."
- Raise the body back up by straightening the legs.
- Return to starting position by pushing off the front heel, flexing the foot.
- Stepping forward into a narrow stance.
- Turning the feet outward.
- Allowing the front knee to go over the toes.
- Leaning the body over the front knee or leaning backward.
- Trying to keep the back leg straight instead of bending it toward the floor.
- Teach the student to step into a wide stance that will allow them enough leg room to do the lunge without straining the knees. By having them practice just the step out and feeling how wide they can go, their balance will be trained. I also have them practice keeping their feet pointed forward. A verbal cue I use is to be "a giraffe on skis."
- Practice lunge squats. After stepping out wide enough, the student lowers and raises the body, bending the knees at the proper angles 6-12 times, depending on leg and knee strength. Both lead legs should be drilled with the lunge squats. Individuals with balance problems should have a chair back, ballet bar, or wall nearby to assist with balance when needed.
- When practicing the full front lunge have the student pause slightly between lunges to regain any lost balance and evaluate performance. There is no need to rush through this exercise.
- Have new students do front lunges without weights until their form is good.
The Wagon Wheel
This is an intense leg routine that consists of Front Lunges, Side Step Squats, and Back Lunges. Begin on the right leg. Do 8-12 front lunges, 8-12 side step squats, 8-12 back lunges. On the left leg, do 8-12 back lunges, 8-12 side step squats, 8-12 front lunges.
Perform 8-12 active rest toe raises.
Begin on the left leg, do 4-8 front lunges, 4-8 side step squats, 4-8 back lunges. On the right leg do 4-8 back lunges, 4-8 side step squats, 4-8 front lunges.
Perform 8-12 active rest toe raises.
On the right leg, do 1 front lunge, 1 side step squat, 1 back lunge, 1 toe raise. Switch to the left leg.
Repeat the single moves 2-4 times on each leg.
***********************************
Step Ups
Step Ups are my favorite weight training exercise for the legs. They demand muscle strength and control, and balance. They are a great alternative to squats or the leg press exercise.
The client should start on a lower step, 8 inches, and gradually increase to a 12 inch step. Step Ups should be learned without weight and then the amount of weight gradually increased. This is an exercise that the client will eventually want to use substantial weight. Either barbells or dumbbells can be used.
Stand behind the step with either foot planted firmly on the top. Use the quadriceps to slowly raise the body up onto the foot on the step, 2-4 counts. Hold for a pause then lower to the floor even slower, 4-6 counts, to activate the hamstrings. Do 12 repetitions on both legs. Repeat for 2-3 sets.
*******************************
Two Sided Step Up
Holding dumbbells, place your right foot on a tall step, 10-13 inches tall. Pull yourself up, pause, move your left foot to the side of the step and slowly lower it to the floor. Then pull yourself up, pause, move your left foot to the back of the step and slowly lower down. This is one repetition. Repeat for 8-12 repetitions, then switch legs. Do two full sets each leg.
********************************
Standing Leg Raise - For the Gluteus Medius
Strap a 3 - 5 pound ankle weight on your right leg and stand with feet shoulder width apart. Holding on to a wall bar or chair back for balance, bend knees slightly and extend right leg back and up at a 45-degree angle. Hold for one breath; slowly lower, keeping hips stationary. Repeat 12-15 repetitions then switch to the left leg. Do 3 sets on each leg.
********************************
Self Resistance Leg Extension & Leg Curl
Leg Extension: Lie on your back, legs over your hips and knees bent at 90 degrees. Cross your ankles. The top leg will apply resistance against the bottom leg as you straighten your legs toward the ceiling. The bottom leg can also provide some resistance against the top leg as you return to starting position. Repeat for 10 repetitions, then switch the ankles and repeat for 10 more repetitions. Use as much or as little self-resistance to feel the muscles work.
Leg Curl: Lie on your stomach, with your chin resting on your crossed hands. Maintain your chin on your hands throughout the exercise to prevent straining your low back. Cross your ankles. The top leg will apply resistance against the bottom leg as you bend your legs toward the ceiling. The bottom leg can also provide some resistance against the top leg as you return to starting position. Repeat for 10 repetitions, then switch the ankles and repeat for 10 more repetitions. Use as much or as little self-resistance to feel the muscles work.
********************************
Standing Hip Extension
Targeting the Gluteals!
Use elastic resistance, ankle weights, or cables and weight stacks
Position
- Attach weight or resistance band to ankle while standing
- Move leg slightly back to give tension
- Stand upright with weight over supporting leg, hold on to bench or bar for support
- Contract abdominal muscles
- Head, shoulders, and hips are over weight bearing leg
- Lift leg back as high as possible keeping spine straight
- Do not flex knee, movement is only at the hip
- Hold and bring down to starting position
Side Lying Hip Abduction with Internal and External Hip Rotation
Position-
- Place tubing around ankles.
- Lie on side with body straight and tight.
- Contract abdominal muscles.
- Lift top leg as high as possible without rotation (keep knee forward).
- Rotate hip externally until knee points toward ceiling.
- Rotate hip internally until knee points toward floor
- Return to neutral rotation
- Lower leg to starting position with control.
*********************************
Leg Work
1) Seated Heel Raise
Using a calf machine: Position the client sitting upright with neutral spinal posture and hips and knees at right angles. Have client raise heels by contracting their calves, directing the movement upwards, until the ankles are fully extended. When bringing the heels back to the starting position maintain control and tension in the working muscles to avoid overstretching.
2) Seated Leg Extension
Strap a resistance band around both feet and sit upright on an inclined step, place hands on step for support and non-working leg at a comfortable angle on the step. Extend and contract working leg to a fully straight position and return to starting position.
3) Prone Leg Curl
Lie face down on leg curl machine with knees just off the edge of the bench and roller pad above the heels, legs about 4 inches apart. Draw heels towards buttocks by contracting hamstrings and then slowly lower back to starting position.
*********************************
A Better Butt for Everyone (Part One)
Has your butt lost its perk? Gotten too big for its britches? Not for long! Over the next three newsletters we will give you exercises to make your butt rounder, higher, smaller or all of the above. Remember, in addition to these keep up with cardio (make yourself sweat) for at least 30 minutes 3-5 times a week!
Exercises for a Rounder Butt:
- Tiptoe Lunge-
Stand on your tiptoes with your right side towards a wall about a foot away, with your right hand on the wall, left hand by your side. Place the left hand on the hip, lunge right foot forward 2-3 feet (still on toes). Hold the lunge, tilt tailbone under, then back in small pulses (8-20 times). Return to starting position, switch legs and repeat. - Single Leg Knee Raises-
Stand with right towards a wall about a foot away with right hand on wall for support and left hand on hip. Bend right knee and lift it as high as you can, pulse knee up and down a few inches 30-50 times. Straighten right leg in front of you, hold for 5 seconds. Return to starting position, switch leg and repeat. - Starting Block Pulse-
Get into a starting block “ready” position (Crouch down, left foot forward, right foot back, heel lifted; lower the torso to the knee so fingers touch ground). Slowly lift butt into a “set” position. Pulse butt up and down a few inches 30-50 times. Return to starting position, switch legs, and repeat.
A Better Butt For Everyone (Part Two)
This is the second installation of our bootie exercise routine. These exercises will lift the glutes and give you a higher butt. They hone in on where your rear meets your leg, toning this area hikes up your whole backside.
- Wall Plie:
Stand with your back against a wall, feet more than shoulder width apart, toes turned out. Slide down the wall until your thighs are parallel to the floor. Hold position and raise up on your toes for two counts, then lower for two counts; repeat 10-15 times. - Infinity knee lifts:
Stand with right side about 1 foot from the wall, right hand on wall for support, left hand on hip. Bend knee 90 degrees and lift to waist level. Keeping right knee slightly bent, trace an infinity symbol with your left knee; do 10-20 times in a row. Switch legs and repeat.
A Better Butt For Everyone (Part Three)
In this third and last part of the butt workout we are going to shrink those rears. Sculpting the sides of your butt, as these moves do, visibly narrows your rear end.
- Single Leg Hop:
Standing upright, bend left knee and lift as high as you can towards your chest; grasp left shin with both hands to hold knee in raised position. Jump a few inches off the floor with right foot; immediately repeat; do 20-40 times in a row. Switch legs and repeat. - Tap, Tap, Kick:
Lie on left side, left hand supporting head, right forearm on ground in front of you; bend knees, placing thighs at a right angle to torso. Lift right heel and tap right knee to left knee. Now lift right knee and tap right foot to left foot. Extend right leg; pause. Return to start; repeat. Do 10-15 reps. Switch sides, repeat. - Butt Burner:
Lie back and put feet on the wall about hip-width apart, knees bent 90 degrees, arms by sides. Turn toes in a few inches, pressing knees and inner thighs together. Lift butt and lower back several inches off the floor; pause, squeezing butt. Return to start; repeat. Do 10-15 reps. Pulse up and down 20 times on last rep.
Special Training for Running Muscles
Here are some specific exercises to train running muscles. Do the following 1-2 times a week. They can be done after a thorough warm-up and before the actual run.
HOPPING increases ankle strength and hip flexors. Start with feet shoulder width apart. Hop up and down on one foot for 30 seconds then switch. Hop on each leg for 2 30second sets. You can hop forward or stay in place
SKIPPING strengthen ankles & calves. Skip like you did when you were a child only exaggerated. Push off your toes and lift your knees high, propelling yourself up and forward. Coordinate arm movements with legs. Skip for 2-3 minutes.
BUTT KICKS. Leaning slightly forward, alternately kick each heel toward your butt as you move forward. Do 2 sets for 30-60 seconds
******************************
Effective Elliptical Training
Be aware of the abdominal and back extensor muscles, maintaining good posture. To focus on the quadriceps, hamstrings, and gluteal muscles keep your heels flat on the pedals. Move your body from the hips down, avoiding any swaying side to side. Your can pedal backward or change the incline for greater intensity, however continue to maintain tall posture, lifting the chest and tightening the abdominals.
******************************
Deep Water Running
Wearing a flotation belt or vest, run as you would on land, moving lets up and down. The downward stride should aim slightly backward. Bring knees up to 90 degrees and lean forward slightly. Pump your arms. Run at a moderate intensity for 5 - 10 minutes. As you progress move your legs faster and arms more forcefully and increase your running time.
