Exercises for Flat Butt & Jiggly Legs (No Lunges Needed)

Question
Hi,
I am 43 and have been a couch potato all my life. I am at the weight I want to be, but father time is chasing me and i find I ma losing muscle tone all over. I am most concerned about my flat butt and jiggly legs, both front and back. Can you recommend some exercises that I can do at home without having to go to the guy? I do have free weights of that helps. I do not like lunges since they really hurt my knees.
Thank you so much!


Answer
Hello Diana:

Congratulations for having good genetics and not plagued with concerned about your weight.  However, a natural result of inactivity, as we age is loss of muscle tone. Strength training is it slows down the effect of father
time.  

I would first recommend starting a walking routine.  Walking for someone who has been previously inactive is great beginning.  After two weeks, I would progress with 30 second jogging intervals for thirty minutes.
You may add some free weights in hand (3lbs in each hand).

At home, you can do chair squats.  Begin with a chair placed behind you, and squat until your butt almost touches the chair pad and stand up. (Feet should be
wider than shoulder width apart and knees should remain behind the toe when squatting.)
I would begin with three sets of 12-15 repetitions of these, and increase to three sets
of 18-20 repetitions. You may add your free weights or a gallon on milk in on hand and a gallon of orange juice in the other hand to increase the intensity.

The invisible chair is another of my favorites.  To begin, you sit on a wall, with quadriceps (front of the legs) parallel to the floor, back pressed against the wall and time how long you can stay there.

Depending on how you knee feels, I would try stepping up on a steady surface about 30 inches off the ground.  If you have stairs at home you can step up the stairs, while skipping one step in between (stepping up every other stair).

I wish you success in beginning your workout at home.  Remember that activity
is better than inactivity.  These examples will help you off to a good start in your
quest of toning.

Good Health to you,

Nike Amondi
NCSF, Certified Personal Trainer
www.bodiesbynike.com