Celebrity fitness trainer SusieQFitLife will be “rolling out” SusieQ-TIPS on the all-new Keep Fit sessions! Finally, get the legs that you have admired and people adore — Lady Gaga legs! The most powerful and largest muscles in our bodies are our legs. Let’s learn how to work these legs safely and effectively with a great strengthening and toning exercise for the outer hips and thighs!
Part #1 – Assume the position! This three-and-a-half minute video clip will show you that you don’t need much equipment at all. For beginners, no weights are required, but you can use a can of soup. If you are intermediate to advanced level, you may use a 5- to 8-pound dumbbell or even a body bar.
Select one of the three body positions in which you feel most comfortable when lying down on your side.
First, Solider Position: Place your elbow directly under your shoulder blade with your forearm relaxed and extended in front of you. Keep your head upright and your body straight. Do not lean forward!
Second, Centerfold Position: Place your elbow to the ground and place your head within your hand in a relaxed stance. Keep your wrist relaxed and upright with your head. Avoid dropping your head and overextending your neck, which may cause unnecessary cramping of the neck and wrist.
Be sure the palm of your opposite hand is flat on the mat near your chest to anchor your body in place. Hips must be aligned and stacked, so the lower hip is relaxed on the mat while the outer hip faces the ceiling. Bottom leg can be bent to provide optimal balance and support.
Side Leg Lift: Tighten (quadriceps muscle) top of thigh and lift extended leg to the sky, straight up and down. Perform eight to 15 reps in three to five sets, depending on how advanced you are. Beginners, begin with two to three sets. As you begin to advance, you can change the speed of the exercise and perform a double-count in a single repetition. As you extend the leg, count for two and, then, lower the leg down within four counts. Do not swing your leg or let the working foot touch the floor and avoid use of momentum. Be sure to work both legs to avoid creating an imbalance.
Part #2 – Outer thigh and hip work continues. Question: Do all women have cellulite? Stay tuned to find out next week!