train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.
So the other day I was with a couple friends and we were talking about fitness. Friend One was saying how she can’t do push ups. I told her that she should try doing yoga push-ups ‘cause I have an easier time doing them compared to your standard push-up. Friend Two was like, “its not on your knees, is it?”
The tone which she said it in is what really pissed me off. If it was on your knees (which its not) then whats the big deal? Everyone is on a different level of fitness. And no one should be judgmental on the level of fitness someone is on. If someone does push-ups on their knees thats better than not doing them at all-not even giving an effort to do them.
She’s just one of those people that thinks her way is better.
And this brings me to another point. I feel like a lot of people think yoga and pliates are not a hard work-out. Some of it is light and relaxing but for a lot of poses you need a lot of strength A lot. If its so easy and “pansy” then let me see you do THIS….
First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.
Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!
These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.
If you have access to a gym try these machines & equipment:
This exercise targets: glutes, hamstrings and lower back
For this exercise, you will need: an exercise mat and a stepper or something elevated
Lie on your back with your knees in a straight angle. Place your feet on a stepper. Keep your feet and knees together. Your arms are by your sides with the palms facing down.
Push through your heels and lift your butt off the floor. During this exercise your knees, hips and shoulders should form a straight line. Pause in that position for a second while keeping your back straight and glutes tight. During the entire exercise, push your knees toward each other. Return to the starting position.
When raising your hips off the floor, keep your glutes tight and make sure your knees, hips, and shoulders form a straight line.
Make sure you do not hyper-extend your back.
You can perform this exercise without a stepper. If you are doing this, lift your toes off the ground when you raise your hips.
Place a towel between your knees to ensure you are pushing your knees toward each other.
Advanced: Place a dumbbell between your knees.
Exhale as you lift your hips off the floor and inhale as you return to the starting position.