The lower body
By Shannon Sutton, CPT
In last month’s article, we began our brief series on simple, yet effective mini-workouts that can be done virtually anywhere (such as at the office) and in very little time (such as during your lunch break). The exercises previously described can be performed over time with many variations. As we proceed to the lower body exercises, keep in mind that constantly “tweaking” your routine will keep your body guessing what is next, thereby making your workout more effective. The longer you do the “same ol’, same ol’,” the more quickly your body adapts and the sooner you plateau. By simply changing the number of repetitions, the number of sets, the amount of weight, the tempo, the range of motion, and so on, you have altered your routine. This applies to your cardio routine as well.
If you have done the same 30 minutes on the elliptical machine, the bike or treadmill, try changing the incline and/or altering the speed. Intervals are great! Try a new piece of equipment, and begin to incorporate it into your cardio routine for cross training. Change the order and amount of time in which you use the different pieces. Just be sure to keep an eye on your heart rate and stay within the parameters of your targeted zone.
Lunges: Begin with feet parallel at hip’s width. Step forward with your right foot (bending front knee to 90 degrees directly over the ankle) and push back to starting position. Repeat. Beginners should form a straight line from torso to standing knee to establish form and balance and gradually progress to a deeper, longer lunge.
Reverse lunges: Reverse lunges are performed with the same concept and form; however, step to the rear (keeping your chest up and joints stacked). Repeat 15 – 25 reps or more and switch legs. As you progress, you may choose to incorporate the use of a step for both lunges and reverse lunges.
Ball squats: Using a properly sized ball, begin by placing the ball between your lower back and the wall. Walk your feet out a step or two (about hip’s width) and lower your body down as if you were sitting in a chair. Be sure your knees remain over your ankles (and no further than your toes). Balance your weight on your heels, squeeze your glutes and return to starting position. Repeat.
Hamstring curls: Lie on your back with palms down and heels balanced on the ball. Slowly raise your torso (beginning with your tailbone) and balance weight between your upper back/shoulders and your heels. Slowly roll ball in toward glutes, hold for a count, roll ball out and repeat. Keep glutes contracted and navel pulled in at all times.
Calf Raises: Stand on a step with weight on the balls of your feet. Raise heels up, pushing the weight through your big toes as high as you can, hold and then lower back down. Try to lower your heels slightly beyond the step and repeat. You may choose to turn your heels in slightly, out slightly and then parallel for three varying sets. For more of a challenge, work one calf at a time and/or add additional weight (such as a dumb bell in opposite hand).
Try alternating this routine with last month’s upper body “lunch-break workout” for a surprisingly effective fitness regimen. Variety in your workout is very important, especially over time; however, consistency is key right now!
Shannon Sutton is an independent C.P.T. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact her at (210) 722-3962.
