Focus on: Inner Thighs & Calves

Here is an overdose of amazing leg exercises, courtesy of Pop Pilates.  If your legs aren't on FIRE by the end, then you'd better just start the video again!



Love the burn!

Focus on: Obliques

Here are some great moves that target the oblique region of your abdominals.

Have you heard of the Alternating Heel or Penguin Heel Tap (I was introduced to them by Jackie Warner in her One-On-One-Training DVD)?  They are amazingly effective, and kind of a laugh through the burning because you totally feel like you're doing the penguin walk.

Sped up version here.

Then there are Center Reaches (see the photo above).
Begin flat on your back, in the same position as ‘Alternating Heel Touch’.  With your feet about hip-width apart, open your knees (your legs should not be together at this point).  Place your hands together (pointing, if you like), and put them between your legs.  Keep your shoulders off the ground as you raise up and forward, your abs tucked in tightly.  Go as far as you can towards your toes, hold, and then slowly lower down.  Start with 15 reps, and work your way up to doing 2 or 3 sets if you can.

This one is called the Wood Chopper.  For the weight you'll be holding, you can use a dumbbell, ball, or kettle ball.

Core Training: Woodchopper -- powered by http://www.livestrong.com

There are modifications that you can do with this exercise, such as swinging to the front instead of the site.

I loved the rowing exercise from BodyrockTV in the video below, so be sure to grab your nearest rowing paddle, bar, or even a broom handle, and give it a shot!



You can do these Seated Torso Twists on the floor or sitting in a chair.  Start with a dumbbell or ball in hand, your knees bent, and your abs in.  Rotate arms and torso to the right, back to the center, and then to the left.  Make sure you aren't jerking from side-to-side too quickly.  Squeeze your obliques as you move.

Now, weren't those fun?  Keep them up, and—before you know it—you'll have a lovely V shape in your upper abdominals.

Focusing on oblique muscles is something I enjoy, so look for more exercises to come!

Focus on: Thighs

Plié[plee-AY]
[English: to bend]

A bending of the knees or the knee. In pliés, the legs must be well turned out from the hips and the knees open and right over the toes. The weight of the body evenly distributed on both feet, with the whole foot grasping the floor. Pliés are done at the bar and in the center in all five positions of the feet. The bending movement should be gradual and free from stops.

Let's have a look at some pliés, shall we?  I love that you can do these and feel like a real dancer, even if you don't have the beautiful (albeit painful) pointe shoes!

Here is a demi-plié, shown in 1st position:

When doing these, remember to keep your abdominals in and your knees and feet in a straight line with your hips (as much as is possible).  Stay upright; don't lean forward, or let your bum stick out.

The more consistently you practice these, the better and more flexible your form will become!
This simple diagram illustrates how demi-pliés are to be done:

Two versions of the grand-plié - intense!

Source: Flickr (user photographiccreationsimages)

 Source: Flickr (user frankofotos)

Lastly, here is another illustration which demonstrates all of the different positions:

Yes, these are killer exercises, but your thighs sure will thank you (and that, for sure, makes all efforts worthwhile)!

Focus on: Quads and Hamstrings

I hope you all had a very Merry Christmas!  Mine included a lot of delicious food (and cooking/baking in the kitchen), time spent with my dear relatives, and a good bit of exercising (especially walking outside, to see all of the pretty lights), too.  It's pretty crazy to think that we are so near the end of 2010, already!

Are you a serious runner or walker?  Here are some must-do exercises and stretches that require little or no equipment.  I did some of them today, while spending time with my family (which deserves extra points for multi-tasking, right?)!

"Static" Wall Squat
Start with your back firmly against a wall.  Your feet should be flat on the floor, roughly shoulder-width apart.  Keeping your upper body tight, lower yourself down and hold for 30-60 seconds for starters.  Slowly slide back up the wall, returning to starting position.  As you do these more frequently, you can increase the time you stay down in squat position, and alternate between 45° and 90° angles.  The longer you hold this move, the more pressure you will feel pulsating all the way from your legs down into your heels (since you're holding up your own body weight).  For maximum intensity, I like to distract myself by reading or occupying my mind elsewhere while holding the squat, so that I temporarily forget about how much my legs are burning!

Variations: Try extending one leg when you are down in the squat position.  Hold for the duration of the exercise, then come back up, and switch legs.
Another way to "switch things up" is to use a fitness ball.  Place the ball between yourself and the wall, and let it roll down with you as you squat into a 45°-90° position.  Lean in to the ball, while holding in your abs.

The Standing Quad Stretch
Standing upright, raise one leg back as far as you can, pulling your heel in towards your bum (if you can't stretch it that far, don't worry!  Be patient and keep working at it, and the muscles will eventually give).  Use your alternate hand, or both hands; whichever you prefer, being careful to keep your raised leg closely aligned with your standing leg, so that your knee isn't jetting out to the side (to prevent injury).  Hold for 20-30 seconds, and switch legs.

Though this stretch is great for improving posture and balance, feel free to use a chair or lean up against a wall for support.

  
Variations:  Instead of doing this as a standing quad stretch, try it while lying down.  Remember to keep your abs pulled in, and your bent knee close to your straightened knee (so that you are stretching properly and effectively) while holding the move.

Kneeling Quad / Hip Flexor Stretch
Start in standing position, extend one leg back, lowering into a one-legged lunge.  Place both hands on your bent knee.  With your upper body tight, shift your shoulders slightly back, and tilt you pelvis and chest forward.  Hold for 20-30 seconds, making sure to avoid arching in your lower back (to prevent injury).

Variations:  The Crescent Lunge
Instead of resting your hands on your knee while lunging, try raising them up towards the ceiling in a yoga Warrior pose.  Arms raised, pushing your chest up and out, extend your fingertips to the sky; inhaling and exhaling.

You can also do this stretch up against a wall or stationary object, and pull the leg extended behind you in towards your back (using your hand, grab your ankle and curl it inward).

Advanced Double Leg (and Ab) Stretch
Kneeling with both legs, start with your knees about hip-/shoulder-width apart.  Now, with your abs tight, gently lean back.  If you can, grasp your ankles (or heels, if that is too hard) and pull your upper body towards your heels (but only go as far as feels right).  Hold for 30 seconds, concentrating on breathing deeply.  Another way you can do the move is to extend your fingertips to the floor.  Slowly raise yourself back up, and repeat if you like.

Variations: Start with your hands at your sides, as you kneel.  Instead of grabbing your ankles or heels while you lower yourself back, raise your arms up and forward as your upper body extends in the opposite direction.  Be careful not to let your lower back arch (to prevent injury).

Pigeon Pose variation
This move opens up your hips, while stretching out your quads.  Start out by sitting on your bum, with your legs out in front of you.  Extend one leg behind you, into a split pose, and tuck your front leg in towards the opposing hip (see diagram).  Curl your extended leg in towards your back, grasping your ankle and gently pulling it further in to 45° (you'll feel the pressure increasing the closer your leg gets to your back).

Laying Quad Stretch
This pose is one that I do all of the time.  The good thing about it is that you can stretch as little or as far as you like (encouraging news for those who considers themselves inflexible!). 

Start by lying on your stomach, with your arms and legs extended behind you.  Curl both legs in towards your head, and grasp your ankles with your hands.  Hold for 30-60 seconds, and repeat if you like.

Variations: Follow the steps above for the basic stretch, and while you're pulling your legs in with your arms, carefully let go of your right leg and extend it behind you.  Extend the same arm, and hold for 20-30 seconds.  Pull both your arm and leg back in, and do the same extension on the left side.  Repeat in 2-3 sets of 12-15 reps.

(Another variation)

Count yourself fortunate that you don't have Jillian Michaels intensifying your wall squats like the wretched woman below... That would be sheer torture!

I hope you've enjoyed this series of exercises, and maybe even gained some new ideas for your next workout.  Happy stretching!