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Rocco: Backs of legs need lunges |
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Written by Rocco Castellano
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Thursday, 01 February 2007 |
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Q: I know there’s no such thing as spot training, but... I am pretty athletic and, overall, I am fit. I work out and play competitive volleyball regularly, but I still have one major problem area. No matter what I do, I never seem to make a difference in that area right below my butt. How can I tone my butt and thighs better? I want the toned look, not the orange peel look!
Dianna
A: I love these questions because everyone who asks them always pre-qualifies the question with “I’m pretty fit but...”
Many women athletes have the same problem — or worse, they have no butt and that ain’t feminine. Your problem comes from not enough full-range movement when exercising your glutes (in layman’s terms: your butt). You’re concentrating too much on taking it away instead of adding. Most people with your problem need to add muscle to the backside. Toning is another word for building muscle. You don’t get a toned look by taking muscle away.
Two exercises you need to do are:
1. Lunges — Step forward with one leg and lower your upper body, bending your leg (don’t step out too far). There should be about 2 to 2 1/2 feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up and back and repeat with the other leg, or do all the reps with one leg then switch. If you do it that way, do at least 30-35 repetitions on the same leg (do not alternate!) Switch legs and do 30-35 more.
2. Mountain Climbers — While in an up pushup position, bring one knee in toward chest as though you’re going to do a lunge, but then rapidly alternate feet so that the right foot comes toward your chest as the left foot thrusts backward. One set equals 60 seconds.
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Rocco Castellano is the co-founder of askROCCO Media, which provides boot camps, seminars, media content and online fitness services at askROCCO.com. He is certified by the National Academy of Sports Medicine and has written “askROCCO Uncensored v1” available at bookstores. Ask your personal
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