Slimming lower Body Workout

abs.gifMake sure you start your workout with a short 5 minute jog/walk on the treadmill and stretch   

 

1.)  WALKING/JOGGING-WARM UP

Jogging for 5 minutes

2.)  LEGS - BALL WALL SQUAT I

Starting Position: - Position an exercise ball between your middle back and a wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the ball.



Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while rolling the ball up your back. Exhale as you
slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

3.)  LEGS - EXERCISE BAND SEATED LEG EXTENSIONS

Starting Position: Sit on the edge of an exercise bench with one end of the band wrapped around your right ankle, and place your left foot over the other end of the band.

Movement: Exhale as you extend your right foot up until your leg has just a slight bend in it. Inhale as you return your foot back down to the starting position. Repeat on other side as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

4.)  LEGS - BALL LUNGE

Starting Position: - Assume a lunging position with your feet wider than shoulder width apart and with the lower part of your back leg resting on an exercise ball.

Movement: - Inhale, keeping your back vertical and slightly arched, slowly lower your body down and forward until your front knee has reach a 90 degree angle. Exhale, as you slowly raise yourself back up to the starting position. Repeat with
other side as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

5.)  LEGS - KNEELING LEG EXTENSION I

Starting Position: On an exercise matt get down on your hands and knees. Wrap the band around your left knee and right heel. Keep your back straight.

Movement: Exhale as you extend your right leg back until it has just a slight bend in it. Inhale as you slowly return your leg back down to the starting position. Repeat on other side as required.


Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

6.)  LEGS - SINGLE SEATED DUMBBELL CALF RAISES

Starting Position: Sit on the edge of a flat bench with your knees bent and feet flat on the floor. Hold a dumbbell on your right thigh.

Movement: Exhale as you push up with your toes, lifting your right heel off of the floor. Inhale as you slowly return your heel back down to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

7.)  LEGS - EXERCISE BAND LYING CALF EXTNS

Starting Position: Lie on your back on an exercise matt with the band around the balls of your feet and the handles held at chest level. Extend your legs out and hold them above the floor.

Movement: Exhale as you press your toes down as far as you can. Inhale as you return your legs back to the starting position. Repeat as required.

Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0

8.)  LEGS - BALL SIMPLE CALF STRETCH

Starting Position: Stand next to an exercise ball.

Movement: Place your right heel up on the ball while keeping a slight bend in your left knee. Place your hands on the upper portion of your right thigh and lean forward, keeping your back straight. Hold this position for thirty seconds. Repeat as required on other side.


9.)  LEGS - GLUTE TWIST


Starting Position: Sit on an exercise matt with your legs straight out in front of you.

Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side.

10.)  CARDIOVASCULAR - CARDIO - JOGGING

Jog for 15 minutes at a good pace


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