TONING TIPS FOR THE LOWER AREAS: BUTTOCKS, HIPS, LEGS

Time to hit the lower areas; the rear pelvic region or two rounded areas on the torso (behind) that are posterior to the hips and formed by the gluteal muscles and other supporting tissues, organs, structures. Beginning with the buttocks, this series of toning exercises will also help your legs.

Squats with Weights - While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet shoulder-width apart, knees a little bent. Then squat down while inhaling. Stop if you can no longer see your toes, you donít want to pass this point. Then rise back up, pushing with your heels to your original position while exhaling. Repeat about 20 times taking care to use good form. Donít want to over do it and hurt your knees!

Reverse Kicks - Get on your hands and knees on a carpeted area or exercise mat. Balance your body weight on your right leg and both arms, while exhaling and lifting your left leg, bent a little at the knee. Kick up towards the ceiling with your left leg. Return gradually to beginning position while inhaling. Repeat slowly approximately 25 times. Switch legs and do 25 with the other.

Lunges - While holding one of your weights in each hand (beginners can do this without weights) and arms down to your sides (hands turned so that palms face each other), stand straight with your feet together, knees a little bent, head up. Move the right leg out a step while inhaling, lowering the left so that your knee just about touches the floor. Return to original position while exhaling, shoving off with your right foot. Repeat, alternating legs. Repeat set about 20 times.

Chair Squats - With your feet shoulder-width apart and knees bent a little, stand in front of a chair and inhale while sitting in the chair. Return to beginning position, pushing off with your feet while exhaling. Donít lock knees when standing. Repeat 12 times. For more intensity, use hand weights.

Weighted Squats - With your feet shoulder-width apart and knees bent a little, stand straight with a weight in each hand, arms at your sides, palms facing each other. Proceed like you do with Chair Squats, only without the chair. For intensity change, add hand weights.

Supplemental Help for Buttocks

To help with additional buttocks toning, here are some extra exercises to mix in with your regular routine.

- Squat-Squeezes: With your feet hip-wide apart while standing in front of a chair, ready to be seated, very slowly lower yourself into a squatting position until you barely touch the seat. Hold. Rise while squeezing your buns together. Repeat.

- Moderated Lunges: With one leg behind you, knee of the opposite leg bent, lunge forward slow and steady, touching to ďfeelĒ the pull.

- Leg Swings: Stand straight and tall. Move one leg out to the right, then in. Repeat using gentle swinging motion a dozen time, pulling the buttock area. Repeat using other leg. - Variations: Go walking, jogging, running, biking, hiking, kickboxing. Try martial arts and yoga. All are great rear end toners.

Moderations / reps: To increase toning efforts, add hand weights with any of the routines above.

Supplemental Help for Hips

Here are additional exercises to do for hip toning:

- Kickback Stand: Holding the back of a chair or table for balance, stand with your feet together. With rotation coming from your hip joint, rotate your right foot to the right. Exhale. Slow and steady now, with the right foot outward, use your hip to kick back the right leg behind you. Bring leg back to start with inhaling. Repeat.

- Rear Lifts: On a mat or carpeted area, lie on your stomach, head straight off to one side with hands as pillow. Inhale while slowly lifting right leg. Hold at the top position. Exhale while lowering leg to start position. Repeat with left leg. Repeat set.

- Side Lifts: On a mat or carpeted area, lie on left side, legs and head straight, head resting on arm is fine. Exhale while gently lifting right leg high from hip joint. Hold. Inhale while lowering leg to start position. Repeat. Repeat with other side, other leg. Repeat set.

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Susan Norrad
Discover the Techniques that lead to Absolute Power Now!
http://everydaybusinessonline.com/wisdom.htm
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