Home Training for Legs

Dear Jessy,

I have always been rather pear shaped and cannot seem to get rid of the fat in my lower body. I am a mother of two. Sometimes it is very difficult to make it to the gym to train. Can you please suggest some options to workout at home to really target my lower body?

Thanks,

J.W.

Dear J.W.

The lower body is the first place that I accumulate fat when I relax my diet and training routine as well.It is a common concern for many women. Unfortunately, legs typically respond better to more strenuous training. They are a large muscle group; therefore they require more energy to move.

Assuming you are already consuming a clean diet consisting of 5 - 6 small meals a day, try and train legs at least twice a week. It is a good idea to invest in a set of dumbbellsor to fill a milk jug with water or even little pebbles, which can range from 10 - 20 lbs.

Home Training For Legs:

Basic Squat:

Stand in front of a chair or bench with your feet shoulder width apart and weight in each hand, down at your sides. Bend your knees as though you are sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair (but not sitting), slowly rise to your original standing position. Perform 3 sets of 15 - 20 repetitions.

Advanced Squat:

Same as above but incorporate a jump at the top of the motion.

Basic Plie Squat:

Take a wide stance with your toes pointing outward. Holding one dumbbell with both hands between your legs, standing upright, slowly bend your knees in the direction of your toes until your knees are 90 degrees. Slowly return to the starting position. Perform 3 sets of 15 - 20 repetitions.

Advanced Plie Squat:

Same as above, only alternate squatting with toes pointed out and then toes pointed front for a double squat for each rep.

Basic Lunge:

With weight in each hand by your side, take a giant step forward with your right leg so your thigh becomes parallel with the floor (no knees going beyond the toe). Pushing backward of the same leg, return to your starting position. Repeat with the left leg. Perform 3 sets of 15 - 20 repetitions, with one rep being the right and then the left leg.

Advanced Lunge:

Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat with the left leg.

Wall Sit:

With your back touching the wall, move your feet away from the wall so that the wall is supporting you. Bend your knees so that the legs form a 90 degree angle. Hold as long as you can. Repeat 3 times.

Advanced Wall Sit:

Same as above, only hold a weight in your lap. You may even super set with jump squats. A 5 - 8 lb. medicine ball is perfect for this.

Calf Raises:

Position your toes and balls of feet on a block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bendingyour ankles until your calves are stretched. Perform 3 sets of 20 - 30 repetitions.

Dumbbell Calf Raises:

Same as above except this time add one dumbbell in each hand and hold at your side.

*Cardio:

For maximum results, perform 30 - 40 minutes of medium intensity cardio at home as well. Choose an activity such as speed walking, jogging, hiking, biking, roller-blading, soccer or tennis. Jumping rope or an exercise video are also great options. Even mowing the lawn with a push mower and cleaning house can be effective cardio. Just be sure to get your heart rate up enough to reach your fat burning zone.