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S.D. (KOTA) – We are definitely locked in the heat of summer these days. And it could mean it’s too hot to exercise outside. YMCA personal trainer Nicole Craig has some ideas to keep your legs in shape in this week’s edition of HealthWatch
“Hi and welcome to this month’s HealthWatch. This month, we’re going to be focusing on legs. So we’ve got a lot of squats coming your way. Each set, you’re going to want to do about 30 seconds. We’re going to start with a corner lunge knee drive. All that means is we’re going to step back, step back into the corner, lunge down, plant that foot, and knee drive the other knee. So it’s going to be squat or lunge and lift. Working on balance, getting some extra core work along with each leg. You’ll do twelve on one side, then switch over and do twelve on the other side. You don’t have to step too far back to get that corner lunge. The next one is a tough one. You hear a lot of people complaining about them, but they’re really not that bad. Bulgarian split squats. And for that, You’re going to want something that you can just rest one of your feet on. You don’t have to go super low; just have those toes curled over, find your balance, and squat down as low as you’d like. Again, twelve on one leg and twelve on the other. This leg is going to feel nice and strong, and this leg is going to feel a nice stretch. And then what you’ll do is just switch sides. Find your balance, lower and rise. After the split squats, you’re going to go into a sumo squat pulse. Nice and wide, toes turned out, you’re going to squat down into a nice sumo squat. So here’s where we’re going to pulse. We’re not going to go any higher than this. Squat down and then bring the feet in. Open and in. And this one, a good 30 seconds will get you every time. Squat pulse wide and then narrow. And then finally, we’ll finish with one and a half squats. Feet are a little bit wider; hands can be forward, behind the head, wherever you like them as long as they’re not pushing too much pressure down on the legs. You’re going to squat down, squat halfway up, down, all the way up. I like to use my elbows on my knees as a guide. That’s down, half, down, up. Down, half, down, up. You’re welcome to go as wide or as narrow as you like. Enjoy this nice leg workout. Don’t forget to walk around, get that blood flowing as soon as you’re done. I’m Nicole Craig with HealthWatch.”
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