Ozarks Local, page 1:
Cover Story:
Time to tone thoses hips & thighs before Thanksgiving
By Andrea Renee Wyatt, M.S.S., C.S.C.S.
When asked about their fitness goals, many women begin by stating they want to feel healthier and become more fit. After those responses, a reference to slimming down the hip and thigh area often follows.
There are several ways to tone and strengthen the hip and thigh area. A complete fitness program including cardiovascular and resistance training, in addition to a great nutrition plan, is essential. But that said, it is important to remember that no exercise or nutrition program can change or alter your DNA, which may predispose you to cellulite in certain areas, or determine where your body distributes fat. It will, however, improve your health and tone and firm what you inherited.
The following plie squat exercise can get you started toward toning your hips and thighs, whether you have access to a gym or you exercise at home. This exercise works the adductors (inner thigh), gluteus and quadriceps (front of thigh).
Begin by placing your legs slightly past shoulder width. Turn your feet out. Stand tall with your abdominals tight and your back supported. Squat down with your knees pointing out toward your toes. Your knees should not extend beyond your toes when squatting. Squat down to 90 degrees, or as far as you can without causing knee discomfort. Pressing through your heels, return to standing position. Repeat for 10-15 repetitions.
Remember: There is hope! Cardiovascular training (walking, running, cycling) three or more days a week for 20-45 minutes, in addition to a full body resistance training program done at least two to three days a week, is the best plan for toning your entire body, including hips and thighs.
(Please consult a physician or fitness professional before attempting new exercises, for proper technique and effectiveness.)
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