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with spring in the air, girlawhirl's workout program turns towards glute and thigh toning Mar 25, 2008
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Now that spring is in the air and swimwear is on the horizon, Girlawhirl's trainer Tiffany Davidson has added a series of glute and thigh exercises to the mix that promise to tone, strengthen and burn. The first exercises in the series: Side Kicks, Leg Lifts and Inner Thigh Pulses will rely on the core stabilization and strength that Girlawhirl and her Pals have begun to develop over the past 10 weeks. To get going in the morning, Tiffany has added another set of Mountain Climbers and has brought back the Seated Arm Swings from weeks 3 and 4. And to wind down the day, a Pretzel Stretch… Morning Program
• Neck, Arm, Hip, Knee and Ankle Circles 8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.
• Cardio Endurance, Core and Leg Strength Exercise: Mountain Climbers Place your hands shoulder-width apart on the floor in front of your feet and move into a push-up position. Bring your right knee up to your chest so that you are in a low lunge position with both feet touching the ground. Your right knee will be bent and forward while your left will be straight and behind. Switch legs so that the opposite knee is brought up to the low lunge position. Go slowly and focus on switching your legs in and out of the lunge. Keep your hips as low as possible and your knees in as tight as you can. Distribute your body weight equally through your body, including your hands and both feet. You can "walk" through this exercise until you feel comfortable with the motion. Speed up alternating lunges once you begin to get the hang of it, all the while maintaining proper form. 3 sets, 12 reps. • Speed, Core and Upper Body Strength Exercise: Seated Arm Swings Sit on the floor with legs extended and knees slightly bent. Lift from your sit bones and maintain a straight back, relaxed shoulders and tucked chin. Hold arms by your side with elbows bent at a 90-degree angle. Swing arms back and forth. Shoulders and hips should remain stable so pay close attention to form and begin slowly. Eventually your swing will pick up speed. 2 sets, 8 reps at 15-20 seconds per rep.
Evening Program: Glute and Thigh Exercises
• Side Kicks Lie on your side and line up your ears, shoulders, hips, knees and ankles. Stretch your bottom arm above your head and rest your head on it. Rest your front hand firmly, palm down, in front of your chest. Move your legs slightly forward of your hips. This will help your balance and protect your lower back. Rotate your legs out slightly from the hips. Keep your body square, shoulder over shoulder and hip over hip. Your shoulders and hips should form a straight line and your knees and ankles should be angled slightly forward. Raise your top leg a few inches. Flex your foot and swing your top leg to the front. At the full length of your kick, do a small pulse kick. Point your toe and kick your top leg to the back. Pause. Only reach as far back as you can go without arching your low back or moving your pelvis. Try to use your core muscles to stabilize your upper body. 1 set, 8 reps each leg.
• Leg Lifts Lie on your side and line up your ears, shoulders, hips, knees and ankles. Stretch your bottom arm above your head and rest your head on it. Rest your front hand firmly, palm down, in front of your chest. Move your legs slightly forward of your hips. This will help your balance and protect your lower back. Rotate your legs out slightly from the hips. Keep your body square, shoulder over shoulder and hip over hip. Your shoulders and hips should be in a straight line and your knees and ankles should be angled slightly forward. Draw your belly button in toward your spine. Lengthen through your top leg and lift it toward the ceiling with control. Try to maintain proper alignment and avoid tilting forward or backward. Focus on your form as opposed to how high you lift your leg. Again, draw your belly button toward your spine. As you lower your leg, imagine a spring between your legs which is creating resistance. Slowly lower your leg to a count of 1-2-3-4. 1 set, 8 reps each leg.
• Inner Thigh Pulses Lie on your side and line up your ears, shoulders, hips, knees and ankles. Stretch your bottom arm above your head and rest your head on it. Rest your front hand firmly, palm down, in front of your chest. Bend your top leg and bring your knee and foot to rest in front of your lower leg. Draw your belly button in toward your spine as you flex your bottom foot and lift your bottom leg. Pulse up, lifting your leg as high as you can and extending through your heel. 1 set, 10 upward pulses each leg.
• Pretzel Stretch Sit with your legs extended in front of you and your knees pointed toward the ceiling. Draw your belly button to your spine, keep your chin tucked and sit up tall. Bend your right knee and place your right foot on the floor outside of your left knee.
Switch sides.
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Turn your torso in the direction of your bent knee (in this case, toward the left). Rest the palm of your left arm firmly on the floor behind you for support. Extend your right arm in front of you with your palm facing in the direction of your bent knee. Place your right elbow to the outside of your right knee. Turn your torso further around by gently pushing the side of your knee with your elbow. Maintain good posture and keep the back of your head aligned with your spine. Hold for 20-30 seconds. 
Tiffany Davidson is a personal trainer based in Weston, CT and the owner of 
