Sunday, September 25, 2011

Sleek Legs

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Extreme team, I love it when my butt feels sore and I know that the magic of muscle growth is happening. This routine will do that for you. Tighten, tone and get rid of flab. A lifted tush... who can complain?

Single Legged Bridge

Lie on your back with your LEFT leg straight and RIGHT leg bent Your RIGHT foot should be flat on the floor with the RIGHT heel directly below the knee
Before you raise your body up, draw your belly button down towards your spine
While holding your belly in, push through your RIGHT heel to lift your hips off the floor Keep your thighs parallel when you reach the top of the movement
Both your RIGHT foot and knee should be pointing forward while you continue pushing through the heel
Check to see if your hip bones level, if not square them towards the ceiling Hold and repeat on the other leg
 Hold this bridge for 30 to 60 seconds at a time.

Pilates Exercises - Bicycle
Lie on your back and roll your hips up into shoulder stand position.
make sure that you are not too far up on your neck.

As each leg moves into its fullest extension, the left leg bends to come through toward the back wall, and the right leg makes a long arc up and overhead.
Basically, this is like pedaling in reverse. It makes the exercise harder and it makes you think a bit more too.

Do up to 10 sets of "reverse pedals". Then bring the legs together and use abdominal control to roll back down.

pilates clam exercise
Pilates Clam
(c)2010, Marguerite Ogle

Lie on your side with your hips and shoulders in a straight line.
Bend your knees so that your thighs are at a 90 degree angle to your body.
Rest your head on your top arm as it is stretched out overhead, or bent, whichever is more comfortable.
Make sure you neck is long so that your head is not tipped back or tucked forward.

Bend your top arm and place your hand on the floor in front of your chest for extra stability.
Stack your hips directly on top of each other vertically. Do the same with your shoulders. Use your deep abdominal muscles to keep this alignment throughout the exercise.
Keep your big toes together as you slowly rotate your leg in the hip socket so that the top knee opens. Open the knee only as far as you can go without disturbing the alignment of your hips.
Slowly bring your knee back to the start position.
Repeat the clam 5 times, then change sides.

Seated One-Legged Squat

seated one-legged squat

Sit on chair, with left foot on floor and right foot elevated. Pressing through left heel, lean body slightly forward and stand up, squeezing glutes. Sit down, keeping right foot lifted the entire time. Do 1 minute and switch legs; repeat.
Step-Up Plus Knee Lift
step-up plus knee lift

Stand beside chair, with legs about hip-width apart and knees slightly bent. Step onto seat with right foot, then lift left knee toward chest. Step down with left foot, then right. Do 1 minute; switch sides and repeat.
Reverse lunge with front kick

15 Minute Workout: Lean Legs, Tight Tush

Keeping your abs tight, step back with your right foot and lower into a reverse lunge (a). Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg (b). That's one rep. Do 1 minute continuous reps, then repeat on the other side, kicking your left leg.

Lateral leg lift

15 Minute Workout: Lean Legs, Tight Tush

With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat (a). Pause, then stand and lift your right leg out to the side as high as you can (b). Return to start. That's one rep. Repeat with the left leg, and continue alternating until you've done 1 minute.

PliƩ squat jump

15 Minute Workout: Lean Legs, Tight Tush

Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor (a). Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes (b). That's one rep. Continue quickly jumping your legs out and in for 1 minute. 

Cobra Leg Lift
Cobra Leg Lift
Lie face down with elbows by sides, hands by shoulders.
Rest forehead on floor, chin tucked slightly.
Inhale and lift chest using back muscles.
At the same time, lift right leg as high as you can while keeping pelvis level.
Hold, then exhale to lower.
Switch sides; repeat. Do 1 minute, alternating sides, lifting leg a little higher each time.

Butterfly Pose

Butterfly Pose A and B
Lie face up with soles of feet together, knees open to sides. Inhale.
Exhale and slowly squeeze thighs together. Do 1  minute of reps.

Extended Leg Pose

Extended Leg Pose A and B
Lie face up with knees bent, feet on floor; take 3 deep breaths.
Exhale and hug left knee to chest.
Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
On fourth rep, keep leg up and circle ankle four times in each direction.
Hug knee in; lower foot. Switch sides; repeat.
Exhale and hug both knees to chest for 3 breaths.

Cat-Cow Variation

Cat-Cow Variation A, B, C
Get your doctor's okay before starting these strengthening and conditioning exercises.
Reduces stiffness in back and hips; relieves tension in spine
Cow Pose: On hands and knees, inhale and lift head while making back concave.
Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
Child's Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you. Do 6 reps of whole cycle. Rest in Child's Pose for several breaths.

Beautiful! You did a full set. Now moved on from start to finish at least one more time. Ideally go through it 2 more times.

1 comment:

  1. Loved this workout! It was nice to take a break from weights and just use my own mass to exercise. And doing reps for 1 minute at a time is fast becoming my favorite!