Fitbug UK - Healthy Living on Your Terms

Fitbug UK - Healthy Living on Your Terms: "Experts In Focus - Toning
Michael Cosker - Personal Trainer
Posted 26 January 2010
workout

* Losing weight
* Age and weight
* Lose the skinny fat

I'm currently trying to lose weight but am especially keen to tone up my bottom half, as I carry the most of my weight around my thighs and bum. Which exercises should I be focusing on to achieve this?


Hello there and thanks for your question.

As a Fitbug member I imagine you'll be walking regularly already which is a great start, well done! Walking uses the large muscles in the body so is a good toning activity - I'm not sure how many steps you're currently achieving, but if you can build up to walking for an hour a day you'll be making a good contribution to your energy expenditure. If you're already walking an hour a day you might like to try alternating jogging with walking once or twice a week for 15-20 minutes.

As well as the walking you're already doing, I would suggest adding some toning exercises to your routine. In my experience, lower body compound exercises mixed with aerobic activity produces the best toning results for legs and bums. A compound exercise is an exercise which works several muscles or muscle groups at the same time meaning it will allow you to burn more calories, and spend less time working out.

The squat, alternate lunge and step up are my three most prescribed upper leg and bum compound exercises. You can perform these with or without weights, depending on how advanced you are. I would always suggest starting with no weights, get the technique right and then introduce weights. Finish each training session with a 5 minute jog/run, depending on your fitness level. Always talk to your GP before starting any new training regime. Below is a step by step guide to performing each of my chosen exercises.



Squat

* Stand with your feet shoulder width apart.
* Push your bum out and bend the knees and maintain the natural curve of the spine.
* Lower slowly to a comfortable position, keeping your thighs parallel.
* From the bottom position push through the heel of your foot, keeping your chest lifted and natural spine.
* Keep knees in line with toes throughout the exercise.

Alternate Lunge

* Place feet with a greater than normal stride apart with feet hip width distance apart and toes facing forward.
* Keep chest lifted and brace your abdominals and back muscles.
* Lunge forward using alternate legs bending knees until your front knee is roughly at a right angle. Avoid contact with the floor and your back knee.
* At the bottom of the movement push against the ground, keeping your chest lifted, maintain a natural spine and return to starting position.
* Keep knees in line with toes and front heel down throughout the movement.

Step Up

* Select an appropriate step height which will enable you to have your leading knee at a 90 degree angle at the knee joint. Face the step.
* Stand with shoulders back, chest up and arms by your side.
* Brace abdominals and back muscles.
* Place one foot on the step, and drive the body upwards through the lead leg to stand erect.
* Pause briefly at the top, then return to start position.
* Repeat changing leading legs."