Jen's Fitness Tips » Lower Body http://jensfitnesstips.com Daily Fitness Tips, Tricks and Secrets Mon, 12 Apr 2010 21:57:03 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Tip #71: Outer Thigh Lift http://jensfitnesstips.com/tip-71-outer-thigh-lift/ http://jensfitnesstips.com/tip-71-outer-thigh-lift/ #comments Tue, 30 Mar 2010 21:40:28 +0000 Jen http://jensfitnesstips.com/?p=1461 Slip into those jeans with ease doing the outer thigh lift!  Think about it?!  What’s making it hard for those pair of pants to get on?  Lower body need some toning?!  Say goodbye to saddlebags and say hello to sexy!  The outer thigh lift is great for toning and shaping the outer thigh muscles.  This pilates move will slim you down in no time.  Be a ballerina with this exercise!  Lay down on the floor.  Turn to your right side.  Keep the body in a straight line.  Prop yourself up with your right elbow or stay down on the floor.  Keep the lower leg on the ground.  Point your toes.  Lift your right leg squeezing the outer thigh muscles.  Lift as high as you can.  Release back down without touching the ground.  Repeat and switch sides.  Firm up!  Lose the cottage cheese and gain lean muscle with the outer thigh lift!

Now try it!  Get into position on the floor.  Lift the right leg for 2 counts and back down for 2 counts.  Do this 20 times.  Switch sides and repeat.  Complete 3-4 sets.  Really squeeze the thighs and glutes.  Challenge yourself by adding ankle weights.  Get the legs you’ve always wanted today!

Add this to your lower body workout.  Strut your stuff down the street!

Love this outer thigh lift exercise?!  Getting results yet?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-71-outer-thigh-lift/ /feed 8 Tip #66: Side Lunge http://jensfitnesstips.com/tip-66-side-lunge/ http://jensfitnesstips.com/tip-66-side-lunge/ #comments Tue, 23 Mar 2010 22:03:45 +0000 Jen http://jensfitnesstips.com/?p=1393 Time to work those hip, thigh, and butt muscles!  Ready to tone up and slim your lower body?!  Trim those legs and tighten that butt!!  One really great way to sculpt the lower body is side lunges!!  Side lunges work the inner thigh, outer thigh, hips, and glutes.  So this is a must do exercise!!  Get ready to lunge!  Stand up tall.  Step out wide with your right foot.  Bend the right leg and straighten your left leg.  Lean all your weight over the right heel.  Push with your right leg back to the standing position.  Do the same on the left side.  Lean down quick with side lunges!

Now try it!  Get into position.  Lunge to the right and hold for 5 seconds.  Return to center.  Lunge to the left and hold for 5 seconds.  Do this 20 times.  Complete 3 sets.  Add weights for a challenge!  Lunge down low for that extra calorie burn!

Add this exercise to your lower body workout!  Tone your legs now!

Legs toning up yet?!  Tell me about it!!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-66-side-lunge/ /feed 4 Tip #61: Swimming Floor Exercise http://jensfitnesstips.com/tip-61-swimming-floor-exercise/ http://jensfitnesstips.com/tip-61-swimming-floor-exercise/ #comments Tue, 16 Mar 2010 21:59:20 +0000 Jen http://jensfitnesstips.com/?p=1321 Get your swim on!  The swimming floor exercise is a terrific lower body workout!  The swimming motion tones your back, butt, and legs!  You don’t have to jump into your swimming suit for this exercise.  Go ahead and lay down on the floor face down.  Extend your arms out in front of you.  Either place your arms on the ground, hold a pole for stability, or move your arms up and down like you are swimming!  Lift your legs and with the strength of your muscles move them up and down one at time.  Swim that lower body into tip top shape with this great floor exercise!

Now try it!  Get into position.  Elongate your body and start swimming.  Move those legs for 30-40 seconds.  Relax for 10 seconds.  Complete 3-4 sets.  Challenge yourself by lifting the legs higher and/or kicking faster!  See what your body can do!  Tone the back of your legs right now!

Add this to your lower body workout.  Slim down with swimming!

Butt and legs toning up yet?!  Tell me about it?! 

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-61-swimming-floor-exercise/ /feed 2 Tip #56: Buttocks Lift http://jensfitnesstips.com/tip-56-buttocks-lift/ http://jensfitnesstips.com/tip-56-buttocks-lift/ #comments Tue, 09 Mar 2010 19:47:54 +0000 Jen http://jensfitnesstips.com/?p=1248 Work that butt and look great from behind!  Summer is right around the corner.  Time to shape the tush!  Firm up that rear end of yours!  The buttocks lift exercise targets right into the butt and glutes.  With a slight lift of the legs, your behind will get the greatest workout ever!  Lets get started!  Lay on the floor facedown.  Place your hands under your chin or forehead.  Elongate your legs.  Point your toes.  Squeeze your butt and glutes as you lift your legs 2-3 inches off the ground.  Now, spread your legs out wide working the butt and glutes even more!  From this position, bring your legs together tapping toes and then back out.  This motion works all the muscles in your butt and glutes!  Tighten that tush with the buttocks lift!

Now try it!  Lay down.  Lift that butt and squeeze!  Hold with legs together for 20 counts.  Spread your legs out wide and hold for 2o counts.  Tap those toes and then back out wide 2o times.  Complete 3-4 sets.  Challenge yourself by lifting your legs 1-2 inches higher.  Get buns of steel!  Lift that butt the surgery-free way!

Add this exercise to your weekly lower body workout!  Work that butt off!

Feel the tush tightening up?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-56-buttocks-lift/ /feed 4 Tip #51: Standing Outer Thigh Leg Lift http://jensfitnesstips.com/tip-51-standing-outer-thigh-leg-lift/ http://jensfitnesstips.com/tip-51-standing-outer-thigh-leg-lift/ #comments Tue, 02 Mar 2010 19:50:54 +0000 Jen http://jensfitnesstips.com/?p=1164 Slim down your legs right now!  Trim and tone the outer thighs!  Take a little time today for you.  Use that little time to work your outer thigh muscles.  These large muscle groups sometimes rarely get worked.  No more unwanted fat.  No more unwanted jiggly.  Time to exercise!  Stand up nice and tall.  Use a chair or the wall for balance.  Raise the right leg using your outer thigh muscles.  Lift the leg as high as possible.  Lead with the heel of your foot for a more concentrated workout.  Release the right leg back down.  Switch legs and repeat.  Remember to stay tall.  Really use your outer thigh to lift and squeeze.  Raise each leg for an awesome outer thigh workout!

Now try it!  Standing tall and with the help of a chair or the wall, slowly raise the right leg up for 2 counts.  Squeeze up top and release back down for 2 counts.  Do this 20 times.  Repeat on the left side.  Complete at least 3 sets.  Feel the burn on that second and third set.  Your outer thighs and glutes will be on fire but the results will be so sweet!

Add this exercise to your lower body workout!  Get ready for summer with sexy legs!

Outer thigh muscles burning yet?!  No more saddle bags!!  That’s something my mom would say!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-51-standing-outer-thigh-leg-lift/ /feed 4 Olympic Special #7: Short Track Sliding Side Lunge http://jensfitnesstips.com/olympic-special-7-short-track-sliding-side-lunge/ http://jensfitnesstips.com/olympic-special-7-short-track-sliding-side-lunge/ #comments Tue, 23 Feb 2010 17:41:05 +0000 Jen http://jensfitnesstips.com/?p=1088 The Olympic speed sport of short track captures crowds!  This sport is fast and crazy!  People pushing and falling.  Have you ever looked at the size of Apolo Ohno’s legs?!  They are huge!  Speed skaters squat and lunge deep into their legs.  They use leg strength and stamina to stay in the race and to possibly win!  These athletes use mass amount of muscle in the qauds, glutes, hamstrings, inner thighs, and outer thighs.  That’s why these muscles are so huge for these athletes.  You too can have strong legs with the sliding side lunge exercise.  Get a towel if you do the exercise on a hard surface or a magazine (or something like this) if you do the exercise on carpet.  Place the towel under the right foot.  Bend the left foot at the knee and slide out the right foot.  Really lunge into that left side.  Your butt should be extended back.  Quad should be parallel to the ground.  Don’t extend the knee past the ankle.  Slide the right leg back in.  Switch sides.  Feel the burn in your entire lower body as you slide and lunge!  Speed skate short track style with the sliding side lunge!

Now try it!  Get your towel ready!  Time to slide!  Form is vital to reap all the benefits of this exercise.  Bend the left knee and slide the right foot out for 2 counts.  Slide the foot back in for 2 counts.  Do this 20 times.  Switch sides and repeat.  Complete at least 3 sets.  Challenge yourself by lunging lower to the ground, adding a pair of light dumbbells, and/ or doing more sets.  Work the butt, the hams, the quads, the inner and outer thighs! 

Watch the Olympics and get inspired!  Add this exercise to your lower body workout!  Get fit legs right now!!

Love this short track exercise?!  Feeling the burn in the legs yet!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/olympic-special-7-short-track-sliding-side-lunge/ /feed 8 Olympic Special #2: Ski Jump Wii Style http://jensfitnesstips.com/olympic-special-2-ski-jump-wii-style/ http://jensfitnesstips.com/olympic-special-2-ski-jump-wii-style/ #comments Tue, 16 Feb 2010 17:34:45 +0000 Jen http://jensfitnesstips.com/?p=968 The ski jump is a leap of ability, strength, and balance!  It’s amazing to watch the Olympic athletes fly with grace and confidence!  These competitors have strong legs and amazing balance!  They squat extremely low maintaining balance all the way down the hill.  Balance and timing are critical to the jump!  Why not get great, strong legs like ski jumpers!  Lets get started!  Have the Wii Fit Plus?  Dust it off and turn it on.  Go the balance section and select the ski jump exercise.  This exercise will demonstrate what to do!  You may not be on the snow, but you will experience an awesome leg workout.  Learn how to balance and gain the most from this exercise.  Really squat down to accelerate down the hill.  Have fun with this!  Break a sweat!  Feel like a pro athlete as you ski jump Wii style!!

Now try it!  Start up your Wii Fit and choose the ski jump exercise in the balance section.  Follow the instructions and work the legs!  The squat part at the beginning will shape the quads and butt.  The leg extention  before the big jump will shape the quads, butt, hamstrings, and calves!  This fun exercise is a super lower body workout!  Challenge yourself by repeating this exercise for 15-20 minutes.  Squat and jump your way to fit legs!

Watch the Olympics and get inspired!  Add this exercise your lower body workout!  Get athletic legs right now!!

Love this ski jump exercise?!  Who is your favorite Olympic athlete?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/olympic-special-2-ski-jump-wii-style/ /feed 7 Tip #46: Wall Squats http://jensfitnesstips.com/tip-46-wall-squats/ http://jensfitnesstips.com/tip-46-wall-squats/ #comments Tue, 09 Feb 2010 17:31:50 +0000 Jen http://jensfitnesstips.com/?p=863 Get off that chair and find a wall!  It’s time for wall squats!  This exercise is really great for the quads, glutes, and hamstrings!  The wall is your support.  For extra support, place a ball between you and the wall.  Using the wall will help you get into that deep squat.  That’s what you want!  The deeper your  squat is, the deeper those muscles get worked!  Lets tone up!  With your back pressed against the wall, slowly squat down into the perfect squat.  Form a 90 degree squat from the feet to the ankles to the knees and to the hips.  This is a holding exercise.  Feel the burn in the lower body with wall squats!

Now try it!  Find a wall!  Slowly squat down into that 90 degree position.  Hold this pose for 30-40 seconds.  Release for 10 seconds.  Complete 3-4 sets.  Challenge yourself by holding the pose for 1 minute!  For more intensity, grab some dumbbells.  Those quads and buns should be on fire!

Add this exercise to your lower body workout.  Squat for great looking legs!

Legs looking more toned?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-46-wall-squats/ /feed 0 Tip #41: Glute Lift http://jensfitnesstips.com/tip-41-glute-lift/ http://jensfitnesstips.com/tip-41-glute-lift/ #comments Tue, 02 Feb 2010 19:18:30 +0000 Jen http://jensfitnesstips.com/?p=787 Time to work those glutes!!  Grab your stability ball!!  If you don’t have one, you can do this exercise on the floor.  The glute lift will shape the butt and hips fast!  This exercise also tones the lower back.  Hop on the ball!  Position your pelvic region over the ball.  Place the arms down on the floor.  Relax the head and neck.  Elongate your legs and place the toes on the ground.  Elevate the legs using the buttocks muscles.  Squeeze!  Hold and release the legs back down.  Get buns of steel with the glute lift exercise!

Now try it!  Get into position on the stability ball.  Squeeze the glutes and lift the legs for 2 counts.  Release back down for 2 counts.  On the last count, hold the legs in the top position for 20 counts.  Complete at least 3 sets.  Tighten those glutes and squeeze!!  Feel the burn!  Look sexy from behind!

Add this to your lower body workout weekly.  Get great looking glutes now!

Glutes on fire yet?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-41-glute-lift/ /feed 8 Tip #36: Single Leg Squats http://jensfitnesstips.com/tip-36-single-leg-squats/ http://jensfitnesstips.com/tip-36-single-leg-squats/ #comments Tue, 26 Jan 2010 17:06:47 +0000 Jen http://jensfitnesstips.com/?p=627 Squats are great for the butt and legs!  Lets intensify the butt and quad muscles even more by squatting one leg at a time!  The single leg squat exercise will dig deep into those buttocks and legs.  Lets begin.  Grab a chair for support or use your arms for balance.  Bend the left knee and focus all the weight on the right side.  Squat down.  Keep the knee over the ankle.  Press back with the butt.  Squat down as low as you can go.  Switch sides.  Feel the burn now!  Reshape the lower body with the single leg squat!

Now try it!  Get into position.  Start with the right side and squat down for 2 counts and back up for 2 counts.  Do this 20 times and hold in the down position for 20 counts.  Switch sides and repeat.  Complete 3 sets.  The butt and quads should be on fire!  Shed the fat and tone up!

Add this exercise to your lower body workout!  Challenge your body today!

Feel the burn yet?!  Tell me about it!  I’d love to know!

Take care and get fit…Jen :)

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