Ding Dong! So it’s time for round 2.

I hope some of you reading this have tried out your new exercises and are ready to move below the belt. Although legs are seldom on show there are loads of benefits to getting the pins lithe and long – think honeymoon bikini shots! And most of these exercises will do double duty and tone that derriere for a fabulous rear view down the aisle – very important for the bride in a form fitting gown.

The Rules

We started with the rules last time and really nothing has changed but I wanted to highlight the importance of Cardio work.

Alongside these exercises you should be aiming to be doing 30-40 minutes cardio before you hit the weights or gym mat. Think 20 mins cross training or running plus some rowing, cycling or nautilus walking. Bottom line, whatever takes you fancy as long as you are hot, sweaty and out of breath!

I also want to remind you Brides to be muscle not only weighs more than fat but it also burns waaaaaay more calories, so if you are trying to loose a bit of weight, this is the metabolism boost you are looking for.

Embrace the Bosu Ball

Again, I’m going to try and make these exercises do-able at home for those of you without a gym membership, but if you do go to a gym or want to invest in some at home equipment, which is still far cheaper than a gym pass, the Bosu ball is one brilliant bit of kit.

The Bosu ball is basically half a swiss ball with a flat side. It can be used either way up in a variety of ways and once again squeezes every last bit of result out of your workout. If you don’t have access to one, all of these exercises can be done on level ground. So don’t let it stop you!

Exercise 1 – La Lunge!

1. Place the Bosu ball flat side down, (or just find a nice flat surface to work on,) and stand far enough behind the ball to take a large step forward and be able to place one foot in the middle of the ball.

2. Place your hands on your hips and take a step forward to place one foot squarely in the middle of the ball, as in the first picture.

*Images from Beginner Triathlete

3. Bending both knees, the back on at a right angle, lower yourself down as shown in the middle and right hand pictures. Keep your back straight and don’t let you knee touch the floor.

4. Slowly come up and take a step back again so both of your feet are back together and side by side.

5. Repeat. You should be aiming for about 15 reps of this for each leg, building up to 20 – more for the legs than the arms, as they are bigger muscles. These look easy, but the extra effort of keeping your self upright on a non flat surface makes all your supporting muscles kick in.

Exercise 2 – Sergeant Squat

It’s not pretty, but it works a treat and a few squats will shape up your bum like nothing you’ve ever done before!

1. Turn the Bosu ball upside down, so the flat side is facing uppermost, kind of like a space hopper.

2. Do this near a wall, to help you get on, as it’s bit tricky. (I won’t describe my own complete lack of co-ordination in attempting these as it verges on the utterly embarrassing, but I can say it gets much easier each time you do it!) You need to stand on the ball as shown below, feet an equal distance apart, and get your balance!

*Images from Beginner Triathlete

3. Next do your squat. It’s difficult to describe, and even more difficult to do, but as you bend the knee, you need to sit back, (whilst keeping your balance!) The natural tendency is to let the knees come forwards over your feet to retain your balance, but instead, place your arms out ahead of you to help balance, and sit back. Stick your bottom out – it’s the correct form and will really help you get results. (I find doing this one side on in front of the mirror helps you to watch that the knees don’t creep forwards.)

4. Again, come up to your starting position. You will find these very difficult at first due to the concentration required to keep your balance, but do them slowly and work up to 15 or 20 again. It does get easier .

I’m really not a fan of the leg work out, and I’m not going to talk about exercises here that I have no experience of, so that’s it for today. Don’t forget your cardio will help massively to trim up your legs too.

We’d love to hear about any exercises you love to do for your legs and bum though. Drop us a comment below and let us know if you’ve tried them or if you’ve got great results from something in particular – Charlotte and I will put them to the test!

Yours Truly,

Contra
xoxo

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