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The American College of Sports Medicine recommends doing two to three weekly weight-training sessions and three weekly cardio sessions to lose body fat and develop muscle. Combine regular exercise with a healthy diet rich in whole grains, vegetables, fruits, protein and healthy fats for better results. Always consult with your doctor before starting a new exercise program, especially if you are sedentary or have not been exercising regularly. Meet with a personal trainer for additional instruction.


Walking Lunges

Walking lunges tone the hamstrings, thighs, glutes and calves. Stand up straight, bend your knees slightly and contract your abdominal muscles. Hang your arms by your sides and position your feet hip-width apart. Step your right foot forward 24 inches, stack your right knee over your ankle and lift onto the toes of your left foot. Drop your left knee toward the floor, bending your right leg 90 degrees as you descend. Stop before your left foot touches the ground, push through your right heel and return to standing. Step your left foot forward, next to your right foot. Step your left foot forward 24 inches and do a lunge. Complete 10 lunges on each leg. Stop sooner if your leg muscles fatigue.


Jump Shots

"Fitness Magazine" recommends doing the jump shot exercise to tone and sculpt the legs and butt. Stand up straight, feet hip-width apart, and tighten your stomach muscles. Widen your feet an inch and hang your arms by your sides. Stick your hips out behind you and stack your knees over your ankles. Lower your hips toward the ground, tuck your elbows by your sides and lift your arms parallel to the floor. Stop when the back of your legs are parallel to the floor, shuffle two times to your left and then shuffle two times to you right. Push through your heels and return to standing. Complete 10 to 15 squats. Stop sooner if your leg muscles fatigue.
Jumping Lunges

Plyometrics, also known as jump training, involve stretching a muscle immediately before a powerful contraction or movement. Lower-body plyometric exercises tone the legs while elevating heart rate and burning more calories than standard weightlifting exercises. Stand up straight, bend your knees and step your left foot forward 24 inches. Stack your left knee over your left ankle. Lift onto the toes of your right foot, bend your left knee and lower your body toward the ground. Stop when your right knee is about to touch the floor, push through your left heel and jump up, switching your feet. Do the same on the opposite side. Continue alternating until you complete 10 repetitions. Stop sooner if you feel knee pain, fatigue or are unable to maintain proper form. Quality is more important than quantity. Maintaining proper form helps prevent injury.


Calf Raises

Calf raises tone the calves, located on the back of the lower legs. Shapely calves contribute to sleek and defined leg muscles. Stand on the edge of a stair, workout bench or curb. Position only the balls of your feet on the stair. Lower your heels toward the ground, stopping when you feel a stretch in your calves. Push through the balls of your feet and come onto your toes. Complete 10 to 15 squats. Stop sooner if your calves fatigue.











Matter Source : azcentral

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