ELIMINATING EXCUSES | fitness

This week I want to answer some of the fitness and nutrition questions that I have received recently. Please continue to post your questions and comments; and I will get back to you.

Question:
How can I work my glutes?

Answer part 1:
Glute kickbacks are an excellent exercise for toning the glutes and for burning fat and cellulite in that area. All you need is an open area for this exerise. Get on your hands and knees. Starting with your left leg, bring your left knee to your chest. Then kick your leg back and up in the air. You should feel your glutes working to support the weight of your leg as you kickback. As you kickback, make sure that you lift your leg up in the air; go as high as you can without causing discomfort. This lifting will increase the work done by your glute. Foot formation is not critical to the effectiveness of the exercise. With your feet, do what feels natural. The focus for this exercise is kicking back and upwards with your leg. Alternate between your left and right leg.

Pay attention to your breathing. Breathe in as you kickback so that you are taking in air as you expand your chest and abdomen. Exhale as you bring your leg to your chest (your chest and abdomen contract with this motion naturally forcing air out). Always make sure to establish a good breathing rhthym when you are exercising. Your oxgen demands increase when you exercise, so it is important to get sufficient air

Remember to stretch and warm-up before you exercise. Drink plenty of water.

Answer part 2:
DO SOMETHIN’!

This week my objective is to suggest some exercise routines. Please click on the exercise name to link back to my posting for that exercise. Again, these are my suggestions. Please feel free to modify the routine if needed to better suit your needs.

Today, I’ve got an excellent leg routine for you. The routine focuses primarily on the quadriceps but you’ll also work your glutes and your hip flexors. The routine will help strengthen and tone your quads. If some of you are struggling with fat and/or cellulite around the hips and/or thighs, this routine well help get rid it. I call it the quivering quads routine because I want you to challenge yourself (in a safe, injury-free way) to the point where it’s difficult to walk normally after this routine and your legs start to quiver a bit when you stand That’s what “DO SOMETHIN!” is all about. Ok, before you get started, make sure you warm-up and stretch properly. I recommend that you try my quadricep stretch as part of your routine. Ready? Make it happen!

*Quivering Quads routine*
seated leg lifts – 3 x 15-25 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
jumping squats – 3 x 15-30 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
lunges – 3 x 15-30 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
wall sits – Hold the sitting the position for as longs as you can. Aim for at least 90 seconds.

DO SOMETHIN’!