Workout Move of the Month-Squats and Lunges

This month I'd like to focus on legs. I know they may seem old school but lunges and squats are two of the most effective leg exercises. Also, since your leg muscles are some of the biggest muscles you have they take a lot more effort to use, which burns more calories. Studies have shown than people that work their legs also have more upper body strength.


Squats work multiple muscle groups -- the quadriceps, hamstrings, and gluteals -- at the same time.


How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.




Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.


How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor-- but don't let it touch the floor.



Start out just doing the exercises with no weights. A good rule of thumb is 3 sets of 10 for size and strength and 2 sets of 12-15 for toning. Once you feel comfortable try adding small weights like 3-5 lbs. As you get stronger you can increase your weights. Do this 2-3 times a week.



Sincerely,

The Fit Mamas

Exercise Equipment- Stability Ball

Besides my dumbbells, my stability ball has got to be my most used piece of home exercise equipment. They are widely available and affordable. You can get one for $20-$30. They add an extra challenge and variety to your everyday workouts. You can even use them just for sitting for a good core workout or just to get some wiggles out.

How to Choose the Right Size Fitness Ball for You
Select a ball based on your height:

45cm ball = under 5 ft tall

55cm ball = 5’ to 5’7”

65cm ball = 5’8” to 6’3

”75cm ball = over 6’3” tall

Some, even come with a DVD workout or charts showing you exercise moves. If not, there are lots of resources on the Internet. Just google exercises on stability ball. Here is one of my favorites moves.

Squat with a Ball
Yes, this is an awesome thigh and butt toner. Find a larger wall space than you think you'll need before hiking up the ball to the wall.

Do it:

Place an exercise ball between the wall and the curve of your lower back.
Stand with your feet shoulder-width apart.
Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.


Smile. You're already one step closer to looking great in that swim suit!
Sincerely,
The Fit Mamas

Shape Magazine Workout Move of the Month

Move # 3

Move #2

Move #1

We'd like to include a variety of things on our blog. We'll see what works and if there's something specific you'd like to see, let us know! These will include a new workout move every month, reviews of diet and exercise books and programs, fitness and nutrition tips, workout routines, information on athletic events, healthy recipes, diet and exercise myths and more.

January's move of the month is a 3 part ab workout from Shape Magazine. Core strength is so important. So many people suffer from back pain that can be alleviated by building a stronger core. To build a sculpted midsection you need to do more than just crunches. Do this routine 2 to 3 times a week. Do one set of each, in order, rest briefly in between and repeat twice.

Move # 1- SEATED KNEE TUCK
Sit with your knees pulled into your chest, feet raised, and hands on the ground out to the sides and slightly behind you; round your back slightly and engage your abs. keeping your chest lifted, slowly extend your legs in front of you, off the ground, as you lean back. Slowly return to the starting position, bringing knees in, and repeat. Do 6 to 8 reps.

Move # 2 - SIDE PLANK
Lie on your right side and support yourself on your right elbow; place left hand on hip. Extend legs and place left foot in front of right on the ground. Contract your abs and raise your hips so your body forms a straight line from head to feet. Hold for 20-30 seconds; switch sides and repeat. Do 2 on each side.

Move #3 - TWISTING JACKKNIFE
Lie face up with legs straight on the ground, arms out to the sides. Raise left leg and reach right hand toward outside of left ankle, lifting right shoulder blade. Lower to starting position and repeat with opposite arm and leg to complete 1 rep. do 6-8 reps.

Sincerely,
The Fit Mamas