Lunge

If your thighs are burning after a quick run up the stairs, this one is for you!

Lunge: Glutes, Quadriceps

Start:
-Align feet shoulder width apart, then scoot one foot back until you have a LONG distance between the front heel and the back toe.
-Pull bellybutton in towards the spine and up towards the heart.
-Stand tall, pelvis tucked under
Next: Slowly bend both knees, lowering the entire body down to the ground.
**Front knee stays on TOP of the front ankle or BEHIND. Never allow the front knee to extend over the front ankle

Last:

-Go as far down as is comfortable for YOU. You should NOT feel pain, but fatigue.
-As you come back up, squeeze your "cheeks" aka glutes. I ALWAYS say in my classes, "Pretend you have a $100 bill in your crack! Squeeze tight!"

Switch Feet and repeat the above to tone the other leg!

REPS:

Beginner: One set of 8 reps on each, 10 reps on each. Rest between reps

Intermediate: Two sets of 12 on each leg, rest. 1 set of 12 (holding weights) on each leg. Rest between reps

Advanced: Add weight, holding at your waist. 3 sets of 12 on each leg. Rest between reps

REMEMBER: This is using a large muscle group which will increase your heart rate=burning calories. To keep heart rate up while resting muscles between sets, walk, jog in place.

I can NOT wait to hear how awesome your legs feel and LOOK!!

Enjoy~ Lacee

Lower Body: Outer Thigh

Lower Body: Outer Thigh

Start:

1. Lay on your side in a straight line. Rest your head like shown to prevent neck pain/injury.

2. Hips are stacked on top of each other, feet are too!

3. (Optional) Place a weight for on your hip for added intensity.

4. LIFT YOUR WAISTBAND off the ground!!

5. Leading with the heel first, raise your leg, knee facing forward.

6. NO HIGHER THAN THIS. Waistband is still lifted off the ground

7. SQUEEZE your glute (Backside)

8. Slowly bring the leg back down, squeezing inner thighs together.

Repeat!!

*Don't forget to change sides!*

Do 14-20 reps, 2-3 sets on BOTH sides!!

Thanks Jalaine for being a great model!

THANK YOU sooooo much for your fabulous comments!! Jalaine and I are so glad we can share our passion of exercise and nutrition with all of you!! Keep those comments coming!! ~Lacee

Cardio exercise to strengthen legs

Thanks to Lisa for the request for

exercises to strengthen and tone the lower body!

Here are a few cardio exercises to try. Don't forget frequency and duration! Keep in mind your heart rate needs to be in the target zone for 20-30 minutes 3-5 times a week for weight maintenance, 5-7 times a week for weight loss

-Stairs: Usually free if you have them in your home :) Whenever you go up, make sure your entire foot is on the stair for stabilization. Plant your foot, them roll from heel to toe to prevent injury. For increases exertion, use a faster pace or take 2 at a time. My FAVORITE is to go to a high school and run the stadium stairs.

-Hills: Walking or running up hills requires a greater activation of your butt muscles and all of the muscles in your hamstrings. These exercises will strengthen tone and sculpt all of the major muscles of your butt, hamstrings, calf and quadriceps.

-Cycling: Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike. The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).

-Kickboxing: In kickboxing, all those kicks (side, roundhouse, back and fronts kicks) will target your butt, quadriceps and hamstrings. Check your local gym, rec center, or buy a great video and invite friends to your home, or local church, etc.

ENJOY!!

Reference: Paige Waehner, About.com Guide Updated March 26, 2010