We've tackled:
1. bingo wings (flabby arms)
2. bum (butt, rear end, trunk)
3. waists(abs)
Today, it's all about getting trimmer thighs and toned & defined calves. As usual, these are very simple moves that make big changes to your body if you do them every other day. You ready?
Sumo Squat
For a lower body exercise that really targets your butt, saddlebags and inner thighs, try this one.
Stand upright with your feet wide and your toes pointed outwards
Lift your hands out to the front for balance
Bend at the hips to sit back and bend the knees at the same time
Lower your butt as far as you can without leaning too far forwards
Make sure you keep your knees directly above or just behind your toes at all times
Stand straight without locking your knees and repeat x 15
If you need to make this move tougher you can hold on to a pair of dumbbells between your legs or a bag of shopping!
Single leg calf raise
A brilliantly quick way to tone your calves
Stand straight and hook one foot behind the other ankle
You may need to balance against a wall as you rise up onto your toes
Lower the heel gently back to the ground and repeat x 15 before switching legs
Couldn't be easier, have a go and let me know what you think.
These are some pretty good exercises. Immediately after the 15th rep on each, I feel the burn.
ReplyDeleteI'll keep doing this for a few weeks and see how it turns out. Thanks a lot.
Great - keep at it and if you are feeling the burn at 15, you should try doing the exercises with weights and the aim is to feel the burn around 12/13 and really push yourself for the 15. More exercise coming next week so keep your eyes peeled,
ReplyDeleteJeff
I am going to give these a try. Need to look at your abs exercises too. thanks
ReplyDeleteThanks for the comment. The waist exercises are great for the abs but I'll be doing some soon specifically for the belly so look out for them, thanks
ReplyDeleteJeff
I love doing leg exercises. I am proud to say that my legs are my best asset. The sumo squats can really get things fired up..great job and thanks for reminding me about the sumo-- will have to add to my routine.
ReplyDeleteThanks Spin Diva - glad the sumo is back in your workout. It's such an effective move.
ReplyDeleteJeff
Thank you for these exercises! I have been trying to tone down my thighs for a long time and haven't been able to find good exercises to do so. I have only succeeded in losing weight there but not the flab. What are the effectiveness of these exercises? Do they show results and if so, how fast? (I'm in no hurry to tone down though).
ReplyDeleteAnd also, i'm a bit confused about the sumo squat. Are you supposed to keep your back straight or bent forward?
Thanks for your comment. You should keep your back straight and hold your stomach in tight. Make sure when you go down into the squat that your knees do not go over your toes. if your back is straight, this will not be a problem. Good luck with it and the results will come quickly if you do these regularly in combination with a great cardio exercises like skipping or running.
ReplyDeleteJeff
Does this work for females or just males?
ReplyDeleteThese exercises work for men and women.
ReplyDeleteThese look great. Any suggestions on how many times a week? Also, is only one set of 15 reps good, or do you suggest more? I'm starting them today. Thanks for your help!
ReplyDeleteHi, I'd recommend 2 sets of 15 and if you can do it, 3/4 times a week. Good luck.
ReplyDeleteIf i do 2 sets of 15 every day, how quickly will I be able to see results?
ReplyDelete