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Fitness Corner: Got legs?
Topics: Fitness, exercise
Posted by admin Thu Aug 31, 2006 11:04:36 PDT
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0 responses 0 comments As a fitness trainer I get asked many questions. The two most popular inquiries, however, are “what is the best exercise for the abdominals” and “what is the best exercise for hips and buns.” Most men ask about their bellies and most women ask about their the lower half.  Well, to answer “the stubborn belly-fat question,” my response would undoubtedly be: proper diet and cardio will do the trick.

Remember you can perform so many sit-ups it can put you in to an exercised-induced coma, but that won’t do the trick — you’ve got to reduce the fat to see all that muscle shaping your six-pack.

But  I’ d like to focus a bit on the hips and buns. Guys, this is for you as well because strengthening your core muscles can reduce the common backache known to approximately 80 percent of the population. The must-do for great legs is the lunge. There are many forms: forward, walking, reverse, sideways, three dimensional, but lets start with the basics.

Its easy to neglect this great exercise because, lets face it, they appear to be ordinary and repetitive. But their rewards outweigh their reputation.   Athletic performance can be improved considerably by lunging because it demands coordination and balance with a flexibility component as well. Lunges will shape your legs, hips, quads and hamstrings like no other exercise. Personally, I would consider them a staple exercise for anyone interested in great gams.

According to Cathie Friedrich, founder of Step-N-Motion Videos, “Unfortunately, lunges can be difficult for anyone with knee problems.” So if you try them and feel any pain, here are some technique tips to follow:

• Perform the lunge with chest up, shoulders straight; in other words, don’t lean forward.

• A lunge is basically an exaggerated step, so keep the motion slow and controlled, avoiding momentum.

For a standard forward lunge:

• Stand with feet hip-width apart, legs straight as pulled in and shoulders back.

• Take a bigger-than-normal step forward with right foot, bending knees so the right foot is in line with right ankle as you lower your hips.

• When striving to bend both knees at a 90 degree  angle, do not try to make contact with the floor.

• At the bottom of the lunge, push off the right foot and drive your weight through the heel of the right foot; then go back home (starting position).

Walking lunges add a bit more intensity but once you’ve mastered them, it can be a good challenge:

• Assume your starting position with correct postural alignment.

• Keep torso erect (no leaning forward or backward) and take that big step forward with the right foot, then left foot.

• Keep walking forward, alternating lead legs and shoot for 16 reps per leg.

No space? How about that hallway, or backyard?

Now your working on some balance, agility and coordination all in one move. I’m telling you, the lunge is the best! You’ll feel them right where you want to: quads, gluteus, hips and even your abs if you’ve performed them correctly.

Having trouble with them? Ask any certified personal trainer for help. They will instruct you on proper form so you receive the full benefit of this great exercise.

I recommend performing lunges two times per week (for individuals with no knee problems) with a 48 hour rest period in between workouts.  And don’t forget your cardio of 40- to 60-minute sessions.   Add a healthy diet and watch that lean muscle show next time you strut your stuff!

Tip of the day: Everything we do depends on our bodies being fit — so get out there and exercise!

For questions or comments, email Gina @ Fitness4Life5959@yahoo.com

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