Lunge and Squat Your Way To A Better Body

Exercising abs and legs on the same day is an effective way to create lean, strong muscles and to protect your back by strengthening the zone that re-enforces your spine.

You can target the abdominal zone by utilizing bicycle (rectus abdominus, obliques) in a controlled manner.  Superman strengthens the muscles in your lower back. Boat is a more advanced strengthening exercise.  Good form has straight legs and back.

Walking lunges are instrumental in toning the hamstrings.  You can do lunges with or without weights.  Single-leg lunges (with back leg resting on a bench or chair) is challenging.  It is critical that your knee should track over your toes and not go beyond them, or it can twist your knee.

Chair position is held for 30 seconds in a series of three.  You should keep your arms by your ears and your butt low without leaning forward.

Squats can be done with or without weights, again tracking your knees over your toes.  Keep your head up and sit your bottom back, and down as if sitting in a chair. Squats hit your butt and thighs.

Fire hydrant is a great way to work the gluts.  Keep your weight balanced instead of leaning.  Keep your wrists below your shoulders and your knees below your hips.

Stiff-legged deadlift targets the gluts.  Make sure your back stays flat, and keep a slight bend in your knees, hinging forward from your hips.

Calf raises with or without weights works your soleus muscle.  Perform them with your feet parallel; toes turned in and then toes turned out.

A strong core and low-body allows you to play sports better, with more agility and strength.  It also allows you to have better balance.  Keep your routine fresh by adding new moves, switching the number of reps and whether or not you add weights.

Workout Diary:

Pure Barre class, 55 minutes

Strength Training- Biceps

Bicep row- 15 lb

Hammer curl- 12 lb

Concentrated curl- 15lb

Biceps row, turned out position- 1 tube

preacher curl, dumbbell curl- 10 lb

Biceps row- 26 lb bar

Food Diary:

Breakfast-

Whole wheat wrap (including items below (90 cal)

1/3 egg whites (70 cal)

1/4 cup black beans, spinach and zucchini, salsa (80)

A.M. Snack-

2 tbsp. Organic almond butter (120 cal)

Apple (67 cal)

Lunch

2 1/4 oz. chicken (125 cal)

Salad- 8 oz. mixed greens, green beans, zucchini, yellow squash, mushrooms (90 cal)

3 oz. edemame (120 cal) thawed from frozen

P.M. Snack-

1 scoop whey powder (125 cal)

8 oz non fat yogurt with 1 small peach(130 cal)

Dinner-

1 cup baked rotini ( whole wheat noodles)with ground bison meat (300 cal)

small Caesar with lite n, low-calorie Caesar dressing (140 cal)

Dessert-

Homemade popcorn (90 cal)

TOTAL CALORIES- 1707

 

 

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