If you don’t love your lower body, perhaps it’s time to incorporate some toning exercises into your fitness routine. Not only do toning exercises help you to burn more calories and strengthen your bones (thereby protecting your wellbeing against diseases such as osteoporosis); they can also give you pins to die for. Here are some top lower body toning moves, courtesy of the Centre for Young Women’s Health (CYWH).
1. Inner Thigh Lift: The CYWH advises, ‘Lie on your left side, flat against the floor. Rest your head on your left upper arm. Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip. Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg six inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg. Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg. Repeat exercise for a set of eight. Repeat entire sequence on your right side.’
2. Outer Thigh Lift: ‘Lie on your left side, flat against the floor,’ the CYWH directs. ‘Rest your head on your left upper arm. Rest your right arm on your right hip. Keep your legs straight. Using outer thigh muscle (abductor), lift right leg six inches off floor. Keep right toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg. Using resistance with the outer thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg. Repeat exercise for a set of eight. Repeat entire sequence on your right side.’
3. Power Lift Kick: The CYWH instructs, ‘Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this exercise. Lift right leg up to hip height by bending right knee. Squeeze right quadriceps muscle and supporting abdominal muscles. Clasp hands in front of chest. Extend lower leg (knee to calf) straight forward with a kick motion. Exhale (breathe out) as you kick. Inhale (breathe in) as you lower your leg to the floor. Keep abdominals tight as you complete this entire exercise, to support back posture and maintain proper form. Repeat exercise for a set of eight. Repeat entire sequence with left leg.’
4. Squat: ‘Stand up straight, with knees slightly bent,’ the CYWH details. ‘Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this exercise. Bend elbows and hold both arms in a boxer position. Maintain proper back alignment—with ears, shoulders and hips in a straight line. Sit in a squat position by bending your knees and squeezing your quadriceps muscles. Pretend you are sitting in a chair. Lower your body past the sitting position for a more advanced exercise. Balance your body weight by pressing your weight through your heels, not your toes. Be sure to keep your knees over your ankles, not past toes. Inhale (breathe in) as you squat down. Exhale (breathe out) as you stand back up, squeezing your hamstrings and gluteus muscles. Repeat exercise for a set of eight.’
5. Calf Lift: The CYWH outlines, ‘Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this exercise. Exhale (breathe out) as you lift your heels off the floor by standing on your toes and squeezing your calf muscles. Raise your heels two to five inches as you lift. Inhale (breathe in) as you lower your heels back to the floor. Repeat exercise for set of eight. For added resistance, hold weights on shoulders (this is optional).’
*Our content is not intended to provide medical advice or diagnosis of individual problems or circumstances, nor should it be implied that we are a substitute for professional medical advice. Users / readers are always advised to consult their Healthcare Professional prior to starting any new remedy, therapy or treatment. Your Wellness Group accepts no liability in the event you, a user of n-gage and a reader of this article, suffers a loss as a result of reliance upon or inappropriate application of the information.
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