Healthful Bites

Having strong stems is important for your everyday activities, keeps your metabolism humming (thanks to those large muscle groups) and, of course, makes your legs and booty look great in a pair of jeans. Today, I have three new exercises that will strengthen your lower body, even without weights. Check out the video for:

• Plies with heel lifts
• Curtsy lunges
• One leg sit and stands (a lot harder than they look!)

And when you’re feeling extra buff, add a pair of dumbbells to the plies and lunges, and one dumbbell or medicine ball to the sit and stands. 

What is the move, for you, that is way more challenging than they seem to be?

First off, congratulations to Healthy Happier Bear Ashley, who is hopefully even happier now! Random.org selected her as the winner of the Blogiversary giveaway. Please email or Twitter DM me your address and I will get your goodies in the mail. :)

Next, we’re back with a new video! These three moves are perfect for targeting and strengthening your lower back muscles. And the exercises are dynamic (meaning you move throughout the range of motion rather than holding them in one place) so other muscles come into play as well. Your quads and glutes should feel the burn with the bridge kicks and your hamstrings and glutes share the focus with the back during the plate pulls.

Lower back pain is a common and life-interrupting issue. Besides performing these effective exercises, remember these quick tips from the National Institutes of Health (NIH).

• Focus on balancing your weight evenly on both feet when standing, and of course, try not to slouch.
• Insure that your chairs provide good lower back support. Frequent walking breaks can help relieve pressure as well.
• Avoid wearing your Manolos too often (ouchie posture!). And don’t smoke—this can reduce blood flow to the lower back and increase disc degeneration.
• Eat a nutritious diet to maintain a healthy body weight and preserve bone density.

Have you had lower back issues? Eight out of 10 people  have or will experience this painful ailment, the NIH says. If you have, how did you deal with it? How did you cure it, if you did?

Join me in my new gym today with a new piece of equipment! You’ve probably seen the Bosu (both sides utilized) around the gym or on shows like The Biggest Loser. Have you tried it out yourself yet?

It’s a fantastic tool for both strength training and cardio. Back in school, I took a cardio class based on knee-ups, hopping and kickboxing-style moves on the Bosu. Today, we’re employing the tool in our lower body toning exercises. A lunge, squat or well, pretty much any strength move, racks up added benefits when performed on the Bosu because the core has to stabilize your body while you work through the range of motion. Bonus!

Spy around your gym for a Bosu next time you’re there. No need to be intimidated! Of course you can perform all of these moves simply on the floor or substitute a balance disk or similar item in your own home.

Is there a wacky fitness item you’d love to try but have been afraid to?

A toned lower half will look bangin’ in your summer shorts or bathing suit this summer ;) While cardio and strength training are both crucial to achieve the muscles you want, these three moves will certainly help sculpt the muscles in your legs, glutes and even lower back!

Remember to keep your abdominal muscles tight throughout these moves to support your lower back—it can take a lot of pressure during these moves. This workout requires no equipment. So just hit the floor and get ready to try out some of my favorite body weight exercises that target the lower body.

Last week we worked the upper portion of our legs…why not focus on the lower legs this week? The calves get tight from aerobic exercises such as running, jumping and step machines, but focusing on strengthening and stretching them can make many types of cardiovascular and strength exercises more comfortable.

Calves likely get a good workout in high heels (if you are female), but toning them before donning a pair of stilettos may possibly ease post-wear soreness. Plus, males don’t get the “benefit” of a high heel workout :) 

So grab a medium weight dumbbell or two (optional) and a step or stair. Then join me to carve out some strong calves!

The lower legs are often overlooked in strength training regimens. What areas do you feel are most overlooked in your weight routine?

Lunges are one of my top toning choices for the lower body. Whether they’re jumping, static, walking or even with plates, you feel the burn soon after you start the exercise! Love them or hate them, lunges are fabulous for toning your glutes, quadriceps, hamstrings, hip flexors and calves.

Some people dread repeating the traditional lunge ad nauseum…so today I’m introducing three new ways to spice up your lunges! Grab a pair of medium-heavy dumbbells, a chair/step/weight bench and a large open space for these moves. Remember to keep your bent knee right above your heel when lowered in the lunge. To add an additional challenge to the one legged lunge, balance your back toe on a stability ball! 

By the way, did anyone else notice the visual tricks that make it look like I have one leg during those balancing lunges? Crazy camera angles ;)

What are the exercises that you love to hate (meaning, a move that is difficult, but you know is effective)? Mine: a squat with an overhead press. Those get me breathing and my muscles burning!

You can actually get a great workout without standing up. I know, this sounds like a bad infomercial claim, but don’t be confused: you will be working and you will sweat! 

This video shows you four different exercises on your hands and toes. After getting your heart pumping, you’ll work your shoulders and entire upper body, tone your glutes and outer thighs and finish off with some oblique moves. Don’t forget: holding this plank pose will strengthen your transverse ab muscles and back the entire time! Try to keep your body in a straight line (tush not sagging or raised in a mountain pose). I’ll work on improving that next time myself!

Does a workout that takes you off your feet—at least somewhat, such as yoga, Pilates or floor work—seem more or less appealing to you than standing exercise?

One of my favorite ways to rack up an effective, heart pumping and muscle-sculpting workout? Performing upper and lower body strength moves in tandem! While working several muscle groups at once, your cardiovascular system begins to work a bit as well (in addition to the muscles targeted by the weights).

Grab a medium-heavy pair of dumbbells and join me for three effective exercises! You can use your creativity to meld almost any upper body with almost any lower body move. Do share if you come up with a fun idea!

What are your favorite ways to save time, while still being active, when time is at a premium?

To tighten you tush, squats pretty much can’t be beat. But after a few months of banging out straight reps (act like you are going to sit in an invisible chair, pop back up to standing), this can get quite boring and your body will soon adapt. That’s why these lower body exercises that require you to move while in a squatting position are fabulous!

The office talk in the video is appropriate for this workout today, as I was feeling awful antsy sitting at my desk at my first day on the job today! I’m not quite well-acquainted enough to whip out my workout moves in the middle of the office, but maybe later in the semester I can have my officemates join me! (I did squeeze in a lunch and to/from train power walk ;) )

I digress…All you need for this workout is about a 6 ft. by 6 ft. area of open space and a good attitude! Remember to keep your knees straight above your toes when performing lunges and keep your core braced throughout these moves.

My sisters used to tease me about having a concave behind—but not anymore after doing these moves for quite some time! :D Do you have any favorite glute tighteners?

In the next video installment, I discuss how paper plates can do more than hold your food at a cookout. Check out my tips above, then head to the kitchen, grab your tools and try it for yourself! Let me know what you think if you do give it a shot.

Try to keep your core braced/abdominals tight during all of the moves, especially the forward lunges and planks.

Any suggestions for future video topics?