The bottom line (week 3)_英文原版

 

get toned legs and a tight, high butt with this summer workout. by damien kelly and linda drummond.

you can run, but you can't hide, because when the weather heats up, those lily-white legs have to come out of hiding.

summer's all about lean legs and hot bots, and luckily, the best exercises work them both. and gals, don't stress that a workout will result in beefy tree trunks; a good exercise regime (like this one) will produce firm, toned and long, lean muscles that cry out to be revealed.

big muscles only come about with a hefty workout regime combined with genetics and a good smattering of testosterone, it's a guy thing, really. and no, running won't bulk you up, either. it's actually the best shaper and toner around. the impact and high-energy cardio make it the number one fat burner, and it's so great at butt sculpting it'd make michelangelo weep.



striding out

regular walking is great for your legs, as long as you use all your muscles correctly. step out with long strides and feel the muscles in your quads and hamstrings work. then, as you move your leg forward, use your bottom muscles to propel yourself forward. make the walk brisk and introduce intervals of jogging to really burn fat and tone those muscles.



beach bum

exercising on sand adds intensity. the effort to continually lift yourself out of the sand forces all those leg and buttock muscles to work just that little bit harder. mix it up.

longer runs, short beach sprints and walking should be part of your butt training. until you get used to sand, keep your shoes on to give your ankles support.


1. one-leg balance and toe touch

balance on one foot. bend forward on the standing leg and touch your big toe with the opposite hand. slowly return to a standing position and repeat. bend the standing leg about 40 degrees and maintain a straight back throughout. try not to put your other foot on the ground.

• targets: the exercise is a great ankle stabiliser, but it also gives the buttocks, hamstrings and quads an unrivalled workout.

• sets: start with two sets of 10 on each side and work your way up to 20. a future progression is to do the same exercise off a step so that your hand reaches below the level of your foot. you can also hold a weight.



2. lunges

grab a piece of chalk and draw two train tracks on the ground, about hip-width apart. stand with one foot on each track. stride forward with your left leg. raise your right heel and gaze at the horizon. lower your back knee to just off the ground, pause, then push up through the front leg to the starting position. repeat with the other leg in front. when you've got the hang of it, try walking lunges. it's the same technique, only step forward from a left into a right lunge.

• targets: lunges work the back and front thighs and are the best exercises for your buttocks.

• sets: hold a pair of light dumbbells in either hand. once you can achieve three sets of 20, increase the weight.



and to the side

head to an oval or park and give interval training a go. it's a boon for your fitness levels and works those lower-body muscles too. set up a circuit of a 25m square and try this:

sprint from one corner to the next, bound sideways to the next, backwards to the next, and finish with a sideways leg to take you back to the beginning. take a 30-second rest and go again. the more sets you can do the better. start with at least six.

this activity will get your heart rate up, increase your endurance level and also work a wide range of muscles in your legs and buttocks, including your quadriceps, hamstrings, glutei, adductors and abductors, and calf muscles.



3. step-up and balance

stand in front of a chair or bench that is knee-height or higher. plant your left foot on the bench. push down through your left heel and stand up on the bench. move your right thigh forward until your knee is hip height at a right angle (you'll look like you're running). balance for a moment before slowly lowering your right foot to the ground, touching down lightly. do all the reps on one leg, then change.

• targets: the exercise requires a strong contraction from the front thigh and calf muscles on the way up. the rear thigh and buttock muscles control the down phase.

• sets: start with three sets of 10 on each leg and increase to 30, going fast on the way up and slow on the way down.



step to it

you might groan when you see a set of stairs, but here's something that may change your mind - it's a guaranteed route to hot legs and a tight butt. there are many ways you can go about it: walk, run, take it at one or two steps at a time. hopping on one leg up stairs also tones muscles and improves balance, but only do this if you do strength work regularly. jumping up stairs firms the quads and gluteus muscles and helps tone and shape your calves as well. if you're lucky enough to live near a massive set of stairs, make them your regular workout friend. but if not, don't fret. a set of stairs with four or five steps can boost your workout if you combine them with bursts of other cardio activity, like short sprints or skipping.



4. squats

stand with feet shoulder-width apart. pretend to sit on a chair. brace your abs, keep your back close to vertical and your eyes on the horizon, and transfer your weight to your heels. bend your knees and lower. pause when your thighs are parallel to the ground, or lower if you can do it without pain. rise slowly to starting position. repeat without resting.

• targets: the controlled down phase works the buttocks and rear thighs and the up phase works the front thighs.

• sets: hold light dumbbells in either hand. once you can achieve three sets of 20, increase the weight.



5. single-leg raises

sit on a fitball and switch on your core muscles by drawing in your abdomen underneath the navel and pulling in your pelvic floor. slowly raise your foot from the ground, keeping your knee bent, then slowly straighten the leg. maintain your balance by focusing on your core muscles keeping you upright. hold for 10 seconds. bend your knee and lower your foot to just above the ground. repeat.

• targets: this focuses on the quadriceps at the front of the thighs, helps with balance and improves core strength.

• sets: do three sets of 10 reps on each leg and work your way to 20.



your weekly program

monday ......... 30-min cardio

tuesday ........ lower body

wednesday ... rest

thursday ....... 45-min cardio

friday ........... 15-min stairs/skipping/strength

saturday ....... 60-min cardio

sunday ......... do something active and fun