If you’re looking to expand your workout routine, there are several exercises that will help strengthen and tone all the major muscles of the upper thighs, hips, and seat. They can be performed anywhere. No special equipment is required, and they can be easily modified to accommodate beginners or more advanced athletes. The first three exercises can be done on any regular set of stairs, inside or out, although an aerobics step, with one or two risers (found in most health clubs), could be used as well. The fourth exercise should be done on a floor. A carpeted floor would be fine, but if you have wood or tile you will want to lie on a foam exercise mat or a yoga mat placed over a large towel.
Most of these exercises also will help you improve your balance. If you feel comfortable to do so, keep your hands free and let your feet and ankles do the work. If not, make sure you have a railing or wall to hold on to for extra support.
If you are interested in a greater challenge, try these exercises while holding a dumbbell in each hand, using a weight that will make your arms tired by the end of each set. Weights should be held close to your waist, with elbows bent at 90 degrees.
You can add yet another degree of difficulty by doing calf raises, coming up on the toes of the supporting foot, while the opposite foot is performing one of the exercises below. I highly recommend that you wear supportive sneakers. Do not do these exercises while barefoot or wearing non-supportive sandals or slippers.
When doing the second, third, and fourth exercises described here, do not let momentum get the best of you. It’s tempting to swing your legs around and get through the set rather quickly; however, this will take away a lot of the benefit of the routine. Each repetition should take two to three seconds—one to 1.5 seconds for the first part (moving the leg away from your body), and the same amount of time for the second part (bringing the leg back toward the body).
Quadriceps (front of thigh): While standing on the floor, place the ball of your right foot on the edge of the bottom step, with your toes facing straight down. Bring your left foot forward approximately four feet from the bottom step, with your toes facing straight ahead. Bend your left knee, keeping it directly above your left ankle. Make sure that your left foot, calf, knee, and thigh all remain in the same plane during this exercise. Do not let any part come around the midline of your body or go out to your left side. On the descent, come down only as low as it feels comfortable, but always keep the knee above the ankle—never forward of the toes. You should feel the left quadriceps working and a simultaneous stretch in the right quad and hip flexor. Rise. Repeat eight to 12 times, then perform the exercise on the opposite leg.
Gluteals (seat) and hamstrings (back of thigh): Stand with your right foot on the bottom step, with your toes facing the riser of the next step. Flex your left foot, so that your toes are pointing upward toward your left knee, while keeping both knees straight. Lift your left leg straight back as far as you can without bending your knee, while keeping your foot flexed. Keep your torso straight, and look up the stairs. Repeat 10 to 20 times; then perform the exercise on your other side.
Adductors and abductors (inner and outer thigh): Stand with your right foot lined up against the edge of the bottom step, with your left foot hanging off the edge. Keep your torso straight and look ahead. Flex your left foot, and keep both knees straight. Bring your left leg away from your body (abduction) as far as you can, and then return your leg all the way past the midline until your left foot touches the riser of the second stair (adduction). Repeat 10 to 20 times; then perform the exercise on your other side.
Hip flexors (the area right below the hip bones): To start, lie on your back, left knee bent, left foot flat on the floor. Flex your right foot, keeping your right knee straight, and raise your right leg as far up as you can, then lower your leg back to the floor. To add another level of challenge, bring your right foot back down, but stop about an inch above the floor. Then sweep your right leg out away from your body, keeping your heel only about an inch off the ground and your toes pointed straight up at the ceiling. Sweep back to the starting position, and repeat this eight to 12 times for the right leg; then perform the exercise on your other side.
These exercises offer a complete 360-degree workout for the hip and thigh area. Doing this routine three to four times per week will help strengthen and tone all major muscles in those areas. Gradually add the more challenging options to see continued improvement.
Be sure to consult your doctor before starting any exercise program. For more fitness information, visit www.sitzmarkfitness.health.officelive.com.