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Date added: 26 January 2007

Get fit with SwindonWeb - week three - LOWER BODY 

Part three of our new series with personal trainer Jason Scott.
A programme designed to help everyone - even the most unwilling! - get fit and that little bit healthier.


In particular, we'll be featuring exercises and routines that can be done at home as well as the gym, plus tips and advice on all the other factors that can really maximise all your efforts.

Week 3: Lower body

We're three weeks in to our exercise programme, and we hope everyone is feeling the benefits!

This week Jason gave us the best ways to tone the lower body in two simple exercises.

Concentrating on upper thighs, hamstrings and those all important glutes!

Squats

It's amazing to think that a movement we do so often can be so beneficial, the basic squat is based around the sitting down position.

The key thing to remember with this exercise is that you have to poke your bottom out so your weight is distributed in the right way, so no vanity for the moment please!

Starting position:
standing with your feet hips width apart

Make sure you start with your feet hips width apart, and that you balance your weight prodominately on your heels.

If you suffer from any knee or back problems make sure your knees are in a neutral level with your ankles and that you only squat to a comfortable position.

Pushing down:
making sure you keep your head lifted
 to prevent straining your back

Now bend your knees while lowering your body - hold for five seconds, and then extend your legs back to the starting position.

This exercise will work your quads on the front of your legs, your hamstrings and those good old bum muscles!

Soon, ladies, that all important question of 'does my bum look big in this?' will be a thing of the past!

You need to complete about 8-12 reps of these. Try to aim to do the minimum of 3 sets.

The video above shows how to do this, but essentially the movement you want is to feel like your going to sit on a sofa - so make sure your bum is firmly sticking out.

Lunges

Everybody dreams of having a nice pert bottom!

And the lunge is a brilliant exercise to achieve this.

Depending on your ability, you can start with a simple lunge and then build up to do the full lunge in future weeks.

The easiest one to start with is to extend your right foot out, making sure you have a long stride, and that your knee is behind the ankle.

Lower your left knee down towards the floor - hold - and then push back to the starting position.


Repeat this movement 8-12 times, making sure you rest in between each one.

And then repeat the movement on the other leg.


To make it a little bit harder, make your way to the floor and then push with your right foot so that your finishing position is with you standing.

This exercise works yours hips, front thigh and again your glutes.
You need to complete about 8-10 of these. Then repeat it 3-4 times.

And that completes part three of our exercise programme! Feeling tired just reading it? We hope so!

Next week, we'll be concentrating on stretching.

Until next time, happy training!

Jason
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