REDS hot tips for beach thighs in 15 minutes a day

By RED Fitness

With summer approaching the majority of us have the urge to bust our guts or energise ourselves ready for summer fun.

 

However not everyone has the time or money to join a gym or get to regular classes, so it can be frustrating not being able to meet our health needs and to get ready for the beach weather!

It is recommended these days by health professionals that we try to exercise 5 times a week for an hour and eat a blanced diet, but it isn’t always as easy as it sounds. Here are some tips to make it a little easier …….

If you can’t manage a whole hour all in one go then it’s just as effective to break it down into manageable chunks. Three twenty minute sessions or even four fifteen minute sessions throughout the day may be more practical and may burn even more calories if the intensity is high enough.

For example, you could target different body areas in each section and don’t even have to leave the house. For extra motivation why not make yourself a workout playlist of your favourite motivational tracks that make you wanna moooove and either plug them into your ipod or cd player and get sweating.

The following exercises can be done while watching tv, whilst waiting for dinner to cook, on a lunch break, while sorting laundry or even while brushing teeth and styling hair in the morning.  

They are especially good as early in the day as possible as you will feel refreshed and ready to face the days challenges, especially if done outside. Early morning outdoor workouts are becoming increasingly popular, especially if you are in a stressful job , as it prepares you for the day head both physically and mentally.

• Ok then…..for RED hot thighs, (quadriceps are some of the largest muscles in the body so will also burn a lot of calories when activated)………Begin by warming up the legs quickly (important to always warm up and cool down to prevent injury and blood pooling) by marching quickly on the spot for 1 minute gradually raising the knees higher each time, then brisk walking or jogging across the room, or outside for 2 minutes, then raising alternate knees for 1 minute.
• THEN we try squats….feet forward , slightly wider than hip distance apart and bend down sticking the bottom out and dropping chest forward with your back straight and weight dropping towards your heels..kind of like you are about to sit down….try 10 reps, counting to 3 as you go down and back up in one count….arms can go up to shoulder height as you squat then back down, or simply be rested on hips or held out in front….repeat this for 3 sets of ten…then stretch out the legs by picking up the foot, hold on to a chair or wall for balance if needed and keep knees together hold the foot towards the bottom for a stretch..repeat both sides……
• NEXT STEP…..lunges….take a fairly large step back with one leg, be careful that it isn’t too big, or muscles can become over stretched ….next release the heel on the back foot so the weight is on the ball of the foot, front foot is flat on floor and facing forward……weight stays central, chest up and back straight, arms can go to the sides for balance or on hips……..drop the back knee straight down towards the floor as far as comfortable for 8 repetitions, 2 counts down and 2 up, controlling the move and feeling the thighs work….after 8 reps change legs and repeat…then do each side again before stretching once more.
• FINALLY…the last leg exercise is plies……a ballet exercise that really tones the inner and outer thighs and buttocks (quads, adductors, and glutes)……stand with feet hip distance apart… .have a quick posture check..(shoulders back and down, spine neutral pelvis forward) feet should be slightly turned out, but not so far as it causes the ankles roll….you need to be able to bend slowly so that the knees stay in line with ankles and over toes and aim for a 45 degree angle…. This time we need to remember this is not a squat, so the bottom is clenched in this time and not aiming backwards, the weight is central and chest stays up this time. Arms can be out to the side for balance and we drop down slowly to the count of three and back up for 3, smooth and controlled bends, squeeeeeeeeeeeezing the thighs. Repeat for three sets of ten .
• If you have enough time, you could also do a set or two of calf raises to finish…..if you have good balance then just stand with feet a couple of inches apart, hold on to a chair if necessary but without leaning on it…or for more intensity stand on a step and let the heels hang over the edge of step a couple of inches…then just raise up slowly onto toes as far as comfortable, then lower back down….try 2 sets of 10 each day for defined calves.

COOLDOWN time….. have a stretch out again, but this time also take some deep breaths in and take a step forward with each foot bending front leg and straightening the back, with both feet flat and facing the front..to stretch out the calves.

Then shift the weight back by bending the back leg and straightening the front to stretch those hardworking hamstrings, lifting up the toes if you want more of a stretch, and finish with walking on the spot for a minute…….if you do this as often as you can, you will soon have lovely toned thighs.

If in time you need more of a challenge then do the above exercises whilst holding hand weights of up to approx. 3 kg , or add intensity by increasing reps and sets, and bending even lower and adding a final set where the squat or bend is held and pulsed for a set …but at no point should you experience any pain or force yourself to go beyond your range.

For more exercise ideas or to join a RED Fitness class please contact Rachel on 07580367152 or find RED Fitness on facebook.

Disclaimer:

This article is provided for general information only and should not be treated as a substitute for professional supervision or advice.

Before starting any exercise regime you should consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you and your own doctor if you have a medical condition or taking medication or have related concerns. Do not undertake any exercise program, diet or treatment provided by this article, without professional or qualified supervision.

RED Fitness or Llanellitown.com can not be held responsible for any injuries which may occur as a result of these exercises.  If you have or have asthma, heart condition, growth condition or have experienced chest pains or dizziness in the last month we strongly advise you NOT to try any of our work outs.