August 27, 2010

I don't know a woman who doesn't want a more toned rear view.  And you yummy mummies are always asking me how to firm up the butt and hips for a slimmer, higher, tighter back end. 

It's a cruel joke that the hips widen in pregnancy and often don't return to exactly their previous position in postpartum.  In other words, you're probably carrying a wider load than you were before you became a mummy.

So let me help!

Here are 5 great butt and hip exercises, swiped straight from the Belly Bootcamp classes we do just for mummies like you, with their very own wide loads.  These exercises are in order of difficulty, from easiest to most difficult, and will not only shape your butt, they'll hit your thighs and core at the same time!

Sweaty Mummy Tip: When your objective is to work on the rear muscles of the legs and hips, focus your weight always in the heel of your foot.  Whenever you press up out of a squat, lunge or step up, press up through the heel.  Can't figure it out?  Try squatting, then lifting your toes off the floor before pressing up. 

1. Stork Split Squat: Begin with feet hip-width apart, hands on hips or out to sides to help you balance.  Step forward into a lunge position with left foot and lift right heel behind you.  Bend knees and lower into split squat until left thigh is parallel with floor.  Pause, then press up through left heel to balance only on left foot; lift right leg behind you and squeeze with your bum to hold right leg for 1-2 counts.  Lower right foot back behind you to lunge position and repeat 10-15 times.  Switch legs!

2. Yogi Squat: Begin with feet slightly wider than hip-width apart, toes slightly turned out.  Extend arms out in front of you at chest height to help you balance.  Squat low, until thighs are parallel with floor, sticking bum out behind you as far as possible as you squat.  Pause at bottom of squat.  Lift heels off floor as high as possible, then press up without touching heels to floor.  Pause at standing position, then lower heels to floor.  Repeat 10-20 times. 

3. Bulgarian Split Squat: Stand facing away from a sturdy chair, sofa, chest or bench.  Place right foot on chair behind you and step left foot out until you can comfortably bend both legs (but don't step so far out that you can't get your rear knee close to the ground).  Hands on hips or out to sides, slowly lower until right knee is close to floor and left thigh is parallel with floor.  Ensure your left knee does not extend forward past your toes.  Pause, then press up.  Repeat 8-15 times on each leg.  To increase the difficulty, hold the split squat position 1-5 counts before returning to standing.

4. In-&-Out Jump Squat: Begin with feet hip-width apart (no wider).  Keep arms up in a ready position and belly drawn in.  Squat until thighs are almost parallel with floor, then explode upwards and jump as high as possible.  Land in a wide squat position, with toes slightly turned out and bum pushed as far behind you as possible.  You must land with bent knees and land as softly as possible to avoid excessive impact to your joints.  From the wide squat position, explode upward and jump into narrow squat position again to finish one rep. Complete 8-15 reps and work on squatting as low as possible betweens jumps.

5. Split Jump: Begin with feet hip-width apart, hands in a ready position.  Step forward into a lunge position with left foot and lift right heel behind you.  Bend knees and lower into split squat until left thigh is parallel with floor, then explode upwards to switch legs and land with right foot forward, left foot behind you.  Lower until right thigh is parallel with floor, then repeat on right side.  You must land with bent knees and land as softly as possible to avoid excessive impact to your joints.  Complete 8-16 reps (be sure to do an equal number on each leg) and work on getting as low as possible between jumps.

Ready for a killer lower body workout?  Do one set of each of the preceding exercises in order.  Rest 2-3 minutes, then repeat the circuit once more.  Or choose the 2-4 exercises you like best to create your own lower body circuit.

Labels/Tags: Dara Duff-Bergeron, Sweaty Mummy, Belly Bootcamp, Fit Family, personal trainer toronto, toronto personal trainer, prenatal fitness, prenatal classes, postpartum weight loss, lower body, glutes, butt, split squat, lunge, home fitness

Posted by DaraD at 08:57:14 View Comments | Click Here to Comment

August 21, 2010

So what are skinny people doing that you might not be?

Well, probably eating less.  Maybe exercising more.

But maybe they're just fidgety.

The Mayo Clinic thinks there's something to this.  This world-renowned medical centre has been studying regular, day-to-day movement in people of all ages, genders, ethnic backgrounds and body types and they believe our everyday movements are "far more important for calorie-burning than exercise in nearly everyone."

So can you give up your gym membership?  Maybe not just yet.  But here's what they've found...

Daily activities burn calories.  The Mayo Clinic calls this energy we burn doing daily acitivies "non-exercise activity thermogenesis" or "NEAT".  Whether it's stretching your arms overhead at your desk, washing a load of dishes by hand, trekking up and down the stairs to tidy up the house or simply drumming your fingers on the table while you wait for your preschooler to choke down her vegetables, you are constantly moving your muscles. 

Or are you?

Think about yesterday.  How much time did you spend active - working, cleaning, taking care of little ones, walking, playing, etc.?  How much time did you spend sedentary?  I mean, really sedentary - sitting or laying, probably zoned out in front of the TV or a book? 

Are you the type to sit with your coffee and catch up on the latest celeb news?  Or are you drinking a cup of coffee while you shave your legs, talk on the phone and play a game of "pick up" with your toddler?  Some of us just move more.  What about you?

The Mayo Clinic believes if you want to be thin, you've got to move.  All.  Day.  Long.  And they've got the data to prove it... Fidgeting and regular movement burns an additional 300-800 calories per day.

?!

That's up to 1.5 pounds of fat per week you could burn simply by upping your daily activity level.

Note: The NEAT evidence is super interesting!  It could even have an impact on our continent's obesity problem.  But let's not forget that regular, moderate exercise (of the jog, gym, class variety) promotes strength, endurance, flexibility, peace of mind, better sleep, better sex, and better just about everything.

So... I suggest: Continue getting to the gym (or out for your jogs or to your fitness classes) but consider how you can add more movement to your day-to-day.  If you've got the impulse to move, MOVE!  Be less efficient.  Do things by hand instead of by machine.  Tidy up periodically.  Stretch. Play with your kids. Keep your food intake the same and you could just find yourself shopping one size smaller this fall.

Now get off the chair!

Labels/Tags: Dara Duff-Bergeron, Sweaty Mummy, Belly Bootcamp, Fit Family, personal trainer toronto, toronto personal trainer, prenatal fitness, prenatal classes, postpartum weight loss, Mayo Clinic, non-exercise activity thermogenesis, NEAT, calories, weight loss

Posted by DaraD at 12:52:33 View Comments | Click Here to Comment

• PAGE
• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10
• 11
• 12
• 13
• 14
• 15
• 16
• 17
• 18
• 19
• 20
• 21
• 22
• 23
• 24
• 25
• 26
• 27
• 28
• 29
• 30
• 31
• 32