Pregnancy and Fitness
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Strengthening and Toning
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Total body workout
I currently use the treadmill four days a week for 30-45 minutes, alternating between incline and interval workouts. I also do 15 minutes of weight training a couple of days a week, alternating between my arms and legs. I watch my diet and eat about 1200-1500 calories daily. I'm 5' 7" and weigh 9 stones and 12 pounds. I was feeling good about my body until I tried on a swimsuit for our upcoming holiday and saw that the backs of my legs are flabby and have cellulite. My question is, how do I take the next step to firm up? I thought lifting weights (I use both 10-pound hand and leg weights) would do it. Are there any exercises I can do at home? I also tried skipping rope, but I’ve found that it aggravates my back.
For a good overall toning and strengthening workout routine, you need to perform at least one exercise for every major muscle group, including your buttocks, thighs, lower legs, abs, arms, shoulders, back and chest. The moves below are great—and they pack a punch—because they use several muscle groups at once, similar to the way you use muscles in every day activities like climbing the stairs, moving furniture or reaching for something on a shelf.
You also mentioned that you experience some lower back discomfort when you are using a skipping rope. There are many contributing factors to consider: Are you jumping on a hard floor? Do you have good posture? Are you jumping too high? You may need to improve the flexibility of your lower body (hamstrings, calves, buttocks, thighs, and hips) as well as stretch out your lower back. Until you figure out what's hurting your lower back, ditch the skipping rope for a while and try the moves below. There are also plenty of other low impact aerobic activities like walking, recumbent cycling, and swimming that won't make your back ache. If your back continues to hurt, you may want to see your doctor for an evaluation.
Moves for the lower body:
Sinister squats: This exercise works your legs and bum.
- Stand tall with your feet hip-width apart and your hands on your hips.
- Bend your knees and lower your body, as if you are going to sit in a chair. Go as low as you can without dropping your bum below your knees or letting them move past your toes.
- Stand up slowly taking care not to lock your knees.
Lovely lunges: This exercise works your legs and bum.
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