Tone up your thighs: Wall Sits
Thanks again to my cute hubby (who refused to let me post his face!) for modeling the wall sit. This was in my un-finished basement, so pretend there aren't wires everywhere :) Thanks!
On with it!
This is designed to strengthen the top of your thighs..called the quadriceps. Often referred to as the "Quads" this large muscle group can increase your heart rate, just by toning them. Double whammy! Tone and sweat..HOORAY!
1. Find a wall to lean against.
2. Walk your feet a few feet away from the wall, so you are using your back to balance.
3. Feet should be shoulder width apart.
4. Bend your knees, keeping your back flush with the wall. 5. BEND people! This is where you make it count!
6. Knees MUST BE on top or behind the ankles. Do NOT let the knees move forward over the ankles. If they do, walk your feet away from the wall a few steps.
7. Don't allow the butt to go below the knees..increases risk of injury!
LAST, hold the sitting position for 30 seconds. Repeat 4 times depending on fitness level.
Intermediate: Hold wall sit for 30 seconds. Repeat 5-6 times
Advanced: Hold wall sit for 1 minute. Repeat 4-5 times.
Next week you'll have to do some smile exercises for Bones to model for. Cause the harder it is, the bigger you smile, right? ;)
ReplyDeleteI have a nutrition question for you ladies. What's the deal with iceberg lettuce? Healthy or not healthy? Why? What are both of your favorite greens?
LOL! Erin, I'll try! From my understanding, iceberg lettuce is basically just water..minimal nutrients. That's why it's usually super cheap, too! Romaine has more nutrients. Jalaine always tells me the deeper the color, the more nutrients it has. Ex:Sweet potatoes vs. russet More color=more nutrients
ReplyDelete