OH, YES I DID! Check these PANTS out, please...1) shop for badazz summer threads and 2) GET YOUR LOWER BODY WORKOUT ON!
BELOW are two simple 'tried and true' lower body toning moves that you should throw into your routine if you really want to hear "OH, NO SHE DIDN'T" the next time you slip into your fittest 'skinnies' .
ONE. DUMBBELL SUMO SQUAT: Grab a 15-20lb dumbbell and hold one end in each hand at arm's length down in front of your pelvis. Set your feet apart about twice your shoulder width apart, turning your toes out slightly. Lower your body dowwwwwn to the floor while pushing your hips back and bending your knees. Pause for a beat, then rise to starting position. Work up to 3-4 sets of 15.
TWO. STABILITY "STORK" LUNGE: These will work your lower body AND challenge your core/midsection. Stand with your feet shoulder-width apart and your arms at your sides. Lift your RIGHT knee/foot until your thigh is parallel to the floor (you can rest the inside of your foot on the stable leg if needed). Simultaneously, raise your arms above your head, palms and fingers touching (you will feel like you are doing a version of a yoga pose). Hold this position for 5 seconds. Then, while keeping your arms above, step your RIGHT FOOT out into a right lunge. Pause, then bring your LEFT FOOT forward (step forward) and step up into the stork pose with your LEFT FOOT - wait 5 seconds and step out into a LEFT lunge. Keep alternating like this 10-12 "lunges" each side, 3 sets. Rest and assess in between sets (as always!)
#StretchhhhyySaturday! Grab your mats!
Back in the day when I was competing in the actual fitness 'routine' division, my coach Cathy Savage taught me that the best fitness athletes can display '3' distinct traits while performing on stage: Strength, Endurance and FLEXIBILITY.
The last one is often lost on fitness folks even though it is a very important part of the getting in shape cycle (increased range of motion, anyone?). It's a misconception that in order to have muscle you have to sacrifice all flexibility. You have to work at it to maintain it -- like all things.
Whether you are training hard or just sitting at your desk day to day - muscles get TIGHT. Really tight. To the point where you can actually hurt yourself because you have very little to no flexibility...
Your hamstrings (backs of your legs) and your hip flexors (group of muscles that run from the tops of your thighs upward) are very important to keep limber because those muscle groups can protect the rest of your body from injury.
Pictured are '5' of my favorite "floor" hip flexor stretches.
Take it easy and go slow. These are much simpler if your muscles are already warm.
1, 3 and 5 are easy and can be done lightly or to a more 'extreme' degree depending on your own flexibility.
2 and 4 are more advanced stretches - HOWEVER if you are on a soft floor don't be afraid to try it out! GO EASY: They're like splits: practice in order to limber up.
***NOTE: Don't discount the basic 'standing' hip flexor/quad stretch -- that you can ALSO do lying face down on the floor (where you balance on one leg and bending one leg up behind you, hold it tight and pull toward your buttocks). I just didn't include it in my pics because it's the "basic" stretch
Don't forget to #STRETCH today - open dem hips up! - AM xo
#FitnessWearShoppingHaul courtesy of my messy hairs!
Bought a pair of those HIGH-WAISTED leggings that I keep seeing on some ladies at the gym. Cute, right?...
Who is feeling my pain on this?
Off to the tailors! #SquatProblems #Booty #wat
@alsassociation #ALSIceBucketChallenge Because I still haven't had a chance to come up for air - I donated to both the National and the Local ( The ALS Association Golden West Chapter ) chapters of the The ALS Association in between takes. Blessings and Happy Friday AM
HEY PEEPS!! Right now I'm sweating my bum off at YouTube Space LA shooting two BRAND NEW *quick but killer* workouts I created for you!
(So sry - had to blur my timing cue cards, no hints!) -
Stay TUNED - I'll let you know when they both launch on Lionsgate BeFiT!!!!
#MakeupTransformation Such incredible. So makeup. Wow. #JeremyMeeksWTF
"Doral ana'diel?"...New #cosplays are a-brewin'... @Warcraft spending Saturday...creatively. #FortheWho? ;)
See All Alicia Marie