03 December, 2007
Ask the coach: The figure I want
Question
I AM a mother in my 30s who uses the gym regularly. My bum does not have the tone that it had in my 20s. I am not interested in figure-hiding underwear, as I want to wear a bikini on my hols in the summer. I have been attending the bums and tums class but I am not getting the results I crave. Help!
Answer
The good news is that you can shape your body regardless of your age. What it will take is hard work and discipline. Here are my tips: First up, beginners should do two sets of the exercises. Do circuits and increase each week until you're doing four sets.
Exercises are performed in a three-station circuit. Do A1 (as pictured) then rest for 10 seconds. Move on to A2, then rest for 10 seconds. Next, do A3 and rest for 120 seconds -- then repeat.
Tempo tip: To achieve the appropriate training stimulus, you must adhere to the precise speed of movement of the exercise. I express the speed in a four-digit abbreviation -- such as 4210 (the time in seconds). 4= lowering, 2=pause, 1=return and 0=pause to next repetition. Put simply, the repetition should last seven seconds.
If you have got access to weights, don't hesitate to use them although you may have to reduce your weights each circuit.
Fat loss programme for luscious legs
A1) Back squat: with feet hip distance apart, bend your knees until the back of the leg squashes the calf. To increase resistance, use dumbbells or a barbell. Keep your body upright and return to starting position. Use plates if need be to get deeper in the squat.
- Sets: 3; repetitions: 6-8; tempo: 4020; rest: 10 seconds.
A2) Front lunge: with hands on hips, take a big step forward, keeping an upright posture and let your knee travel forward until the back of your leg squashes your calf. Push back with front leg. Alternate sides.
- Sets: 3; repetitions: 10-12; tempo: 3010; rest: 10 seconds.
A3) Leg press: Lie on your back with your feet hip distance apart, bend your knees and then straighten them.
- Sets: 3; repetitions: 25; tempo: 3010; rest: 120 seconds.
This workout will induce post exercise muscle soreness that, in turn, will help shape your legs. I never said it would be easy, but it is very rewarding when you achieve the results.