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
Quads
Ball Squats
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.
Hamstrings
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).
Crunches
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
Lie on back on floor with legs straight up in the air. Place ball between calves and bend knees in toward chest, while squeezing the ball.
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
TRIPLE SET #3
Quads/Band Squats
Stand on band, feet hip distance apart. Hold handles of band, so that band runs behind your arms, with palms facing forward at shoulder height. Stand upright with knees slightly bent. Slowly lower your hips down as if going to sit on a chair. Try not to bring your knees past your toes. Slowly come back to standing without locking out knee. Repeat.
Hamstrings/Reverse Bridge
Lie on back on the floor and place heels on the ball, legs straight. Lift hips until your body is in a straight line. Lower back down and repeat.
Obliques
Lie on back with one knee bent and foot flat on floor. Other leg should be straight out, heel resting on ball. Place arm bent knee side behind head. Roll ball in until foot is flat while bringing opposite elbow to your knee. Do 15-20 reps, and then repeat on other side.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.