Healthful Bites

You know what they say about lying down on the job…well today, you have my complete permission to do just that! These three strength and flexibility moves let you lie on your stomach and don’t require any equipment. So there’s really no reason not to hop down on the floor right now and try them! (Eek, sorry for the double negative English majors. :) At least used the lay/lie correctly?)

Completing exercises in this prone position is a unique way to strengthen your lower back, and as we know, a weak lower back can seriously hamper your quality of life. The final move in this video is a great addition to a stretching routine, warm-up or cooldown, since it opens up the hip and back muscles in a dynamic way. It’s such a good one that I often spied my university track team doing it during their daily workouts at the rec center back in the day!

So tell me: If you could do your whole workout seated or lying down, would you? Or do you prefer giving your feet the run around?

This week, I have another terrific set of toners that require no equipment whatsoever! Your body weight acts as the resistance—which will feel like plenty after you get through a solid set of each.

These moves build off basic strength exercises (the single leg squat, balancing table and tricep extension) and add a new dimension for an extra muscle challenge. All require core strength as well, so keep it tight! Each exercise also targets a common “trouble zone” (butt, hips and obliqies, back of arms), so they’re ideal to include in your summer workout routine.

What muscles do you love to work the most? I’m a core fan :)

Now that we stretched out those hips, let’s strengthen them! Today I have four exercises that challenge the hips, thighs, glutes and even involve a little oblique action. You don’t even need any equipment! Just lace up your shoes and join in the lower body toning fun.

By the way, the dance-based move is an attitude not an arabesque. Oops! (Told you it was a while since ballet class! The closest I’ve been lately is several barre DVDs.)

Do you prefer graceful toning methods, like dance moves, or more athletic exercises, like the curtsy lunge?

P.S.: Don’t forget to enter the giveaway by Friday for a chance to win six workout DVDs, a fancy jar of P.B. and an extra surprise or two!

Whether you’re an apple or a pear (or neither) these three exercises for your hips and thighs will be a great addition to your routine. Simply grab a mat if you’re on a hard surface and a stability ball, and get ready to feel the burn! If you’re looking for an even greater challenge, strap on a set of ankle weights—as long as you can keep good form.

Did you know that strengthening your hips can help alleviate knee pain? So these moves will not only tone your muscles, but may also decrease cardio-sabataging (and overall ouchy) joint soreness. Neat!

Do you ever suffer from knee pain? Have you found any way to ease this ailment?

For the next edition of Lower Body Burn (try part 1 here!), grab a set of ankle weights if you have them. If not, feel free to give the moves a shot with no equipment—you’ll still feel the burn :) Target your hips, glutes, quads and hamstrings with these fantastic moves done on all fours!

This video is a bit longer, but completely worth it for a toned lower half. It’s important to keep your core tight and braced to protect your lower back and ensure good form.

So hit the floor and get ready to challenge your large muscle groups!