lower body work out
Remember the cardio-sandwich Nichole Whiting taught us? You can read it here. She is back sharing how to get your lower body looking tight and fit. The best part about Nichole’s fitness routine is that all of these exercises can be done in your own home while hanging out with your kids. She also reviewed a really great fitness line while training for her races. You can see all of the products she recommends from Skirt Sports below.
As a rule, if you’re working upper body, you should always be throwing in exercises for your lower half at the same time! For example, don’t just do bicep curls, do squats at the same time. Don’t just do tricep kickback, hold it in a lunge. Look for as many ways to work as many areas as possible. Take your multitasking to your workouts!
As a rule, if you’re working upper body, you should always be throwing in exercises for your lower half at the same time! For example, don’t just do bicep curls, do squats at the same time. Don’t just do tricep kickback, hold it in a lunge. Look for as many ways to work as many areas as possible. Take your multitasking to your workouts!But here are my three favorite workouts focused completely on the lower body- front, side, and back! Working these muscles hard but smart will tone and strengthen them well:
1) Sumo Squats- quads and butt
Stand wide, feet a bit past the hips. Squat down (the deeper the better). Straighten up, but while keeping your left leg bent, pivot on your right foot to the right, like a Sumo wrestler. Lift your same left leg and Sumo Squat back to where you started. Repeat to the left side, pivoting on your left foot. Pivot back where you started again, on that left foot. I do 15 pairs of these squats. (Could you do this with a 8-10 pound dumbbell or kettle bell? Try it!)
2) Grapevine Dips- hips and outer thighs
Stand feet hip distance, cross your left leg in front of your right foot, twisting your upper body to the left- you’re targeting your outside thighs, from your hip to your knee. Holding that position, do a double squat- like a slow bounce. Step your right foot to the side, and instead of your left foot going in FRONT of your right, cross it behind, twisting your torso to the right. Double squat in that position. I do 15 to the right, and then 15 to the left even though technically I’m working both sides already! (Again, try with a dumbbell or kettle bell!)
3) Second Position Squats/Releves- inner thighs, butt, core
Feet wide in second position, toes pointed out. Squat looooow. While in that squat, put lift your heels so your squatting on the balls of your feet. Straighten your legs while keeping in releve´. Heels down and repeat. Do at least 15. You can also skip the releve´ completely. Or add that dumbbell. Or my favorite, turn these into a cardio move- squat down, jump up while straightening your legs, then land in the squat again! It’s killer but I love it!
1. Redemption Run Short – (pictured on me) The straight cut on these shorts are flattering but not at all restricting. I don’t like my buns hanging out so anything that finishes of my legs in a flattering way, I love! The fit around the waist is roomy, but the elastic cinch cord takes care of that. It has a sewn-in panty.
2. Running Skirt with Shorties – I’ve always shied away from skirts with the shorts underneath, the flesh on my thighs is always squeezed and the rubber linings on the legs make it worse and not comfy for me. These are different- no rubber grips but they stay put! I did 2 DVDs back to back and those undershorts didn’t move. Plus the straight line of the skirt makes running errands after a workout a touch more polished.
3. Adventure Girl Tank – Loose tank that still has a shape! I love this color, the contrast stitching is super flattering and feminine. No wonder the model here is so kicky! I love mine and use it not just for working out- anything outdoorsy where I want to look cute, like river rafting or hiking.
4. Wonder Girl Tank – Perfect Race Day Tank- they have a pocket (called “Cleavage Alley” 🙂 You could fit your iPhone between your girls, along with a tissue and an energy Gu. Brilliant for moms who can’t disconnect completely when going on a run, or for nervous racers who want to bring everything with them. The best thing, the fabric on the bodice is different than the bust! So your back and tummy are breathing- I ran 8 miles in a stifling gym and was so comfortable. I have the fun Aberdeen print (pictured on me) which hides sweat(!), flaws and goes with black.
5. Versa Jacket – Holy cow, this jacket is going to replace everything I own. Yes it’s great for New Yorkers to run in through November, but this can’t be limited to workouts! The metallic makes it’s super neutral and the straight cut (that you can cinch for a bit of a waist, or loosen if you have layers underneath) is flattering. It will go with everything and will replace raincoats and
windbreakers.
windbreakers.
xx,
Jenna & Nichole
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