While it may be good for the economy, an expanding bottom line is not good for your health. Especially with the kick-off to summer being this weekend. While I’ve mentioned before that you cannot spot reduce, a combination of exercises at a higher intensity can help you get into that swimsuit. By doing these triple sets, you’ll be able to get yourself to that intensity level.
In the fitness industry we often say that the best workout for you is the one that you’re not doing. The reason is that our bodies adapt fast and we need to change our routine in order to make changes to our body. A lower body and core workout can be key in lifting your backside and toning up your hips, thighs and stomach. Do the following workout from my Fitness Answer Plan twice a week. You will need a resistance band and a resistance ball. Be sure to consult your doctor before beginning any routine.
• Cardio Warm-Up--10 minutes
• Stretch before and after workout
• You should do 10-15 reps for each exercise, unless otherwise specified.
• Rest one minute between Triple Sets.
TRIPLE SET #1
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at a 90 degree angle. Push back to starting position.
Leg Curls on Ball
Lie on back on the floor and place heels on the ball. Lift hips until your body is in a straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abdominals tight (Stay up, do not drop glutes to the floor).
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place hands behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down and repeat.
TRIPLE SET #2
Glutes/Pelvic Tilts on Ball
Lie on back on the floor with your knees bent and feet flat on ball. Lift and lower hips while pressing feet into the ball, keeping your abdominals in tight and contracting your glutes.
Adductor/Ball Inner Thigh Squeeze