Before You Begin
If you are over the age of 35, or haven’t trained for some time, consult your doctor before exercising. If any exercise causes pain, stop that exercise and replace it with another exercise that does not cause pain. Do the exercises 2-3 times per week. If possible, avoid doing these exercises on consecutive days. Start off by doing one set of 8-12 repetitions, using the maximum weight (where applicable) that you can manage. After two weeks, progress to two sets of 8-12 reps. At this stage it would be a good idea to chat to a Fitness Consultant who can give you some advice on more advanced training techniques using these exercises.
The Workout
Warm-up Do 5-10 minutes of light cardiovascular activity (cycling, walking, skipping, etc.) before doing the exercises. Alternatively, you may choose to complete your cardiovascular workout before exercising.
Stretch Gluteal Stretch - lie on your back, legs straight. Bend your left knee and with your right hand, pull the bent leg over your right leg, keeping your shoulders flat on the ground. Hold the stretch for 20-30 seconds and repeat with the other leg. Do twice.
Toning
Stepping:
Step onto a step about 20cm high. Step up with your right foot, making sure the whole foot lands on the step, then step up with your left foot. Step down with your right foot and then down with your left. Stepping up and down counts as one step. Alternate the leading leg and step for 30 seconds. From week three onwards, do two sets with 30 seconds rest between sets.
Kickbacks:
Get down on knees and forearms. Clasp your hands and rest your forehead on them. Keeping your back straight, lift one foot towards the ceiling until your thigh is parallel to the floor and your knee is line with your hips. Squeeze the buttocks for two seconds, then lower your thigh to the floor and repeat.
* CAUTION: Avoid arching your back. Try stabilising your abdominals (tense your stomach muscles) just before lifting your thigh.
Leg Press:
Use either the incline or the horizontal leg press machine at your favourite Virgin Active Club. Select a weight that equals approximately one third of your body weight - this should allow you to perform 8-12 repetitions. Ensure that your legs are bent at a 90 degree angle. Press out slowly with the whole foot flat against the plate, but take care not to lock the knees at full extension. Slowly return to the starting position.
Overview
