Best Thigh and Butt Exercises

 Faith & Fitness  1 Response »
Jan 042011
 
Black Women Fitness: The Best Exercises for Your Thighs and Butt

Many a black woman’s fitness goals center on getting firm, toned butt and thighs. However, the butt and thighs are two of the hardest areas to lose excess weight.Many of us gain the bulk of our weight in out lower bodies, unfortunately it’s the same area where the body likes to hold on to weight…you know…in case you’re starving or something. While butt and thigh fat won’t kill you, it can make your life feel like it’s longer, but with  the right resistance workouts your butt and thighs will will have the nice toned, shapely, firm look you’re looking for.

Ball Squats

Ball squats are a simple and effective workout  and is a great workout for those new to weight training. Squats target all the major muscles in the lower body including the gluteus maximus, hamstrings, quadriceps and calves. Begin ball squats by placing a stability ball against the wall and centering it on your lower back. Stand with your feet shoulder width a part and slightly out in front of you. Bend your knees at a 90-degree angle and pause at the bottom of the squat. Return to the starting position and repeat for 12 to 5 reps for three to four sets.

Dumbbell Step Ups

Dumbbell step-ups are great for the quadriceps while also working the hamstrings, glutes and leg muscles. Step-ups are very simple to execute but pack a heck of a punch. To begin, grab a set of dumbbells at a weight you find comfortable. Next, stand in front of the step and with your left leg step on the bench bringing your right leg up behind you. Finally step down with your right leg and repeat. Complete 12  to 15 reps on each leg for two to four sets.

Lunges
Lunges are another total lower body workout that targets the butt, thighs and hips. Begin lunges with your hands on your hips, your left foot forward and your right foot positioned behind you.  Lower your body towards the floor, keeping your torso straight and your abs tight. Make sure the front knee is at a 90 degree angle and doesn’t extend over the toes. Return to starting position. Complete 10 to 15 reps on each leg for 2-4 sets.

Stiff Dead Lifts

Stiff dead lifts target the hamstrings, but also work the butt and lower back muscles as well. Begin stiff dead lifts by choosing a set of dumbbells or a barbell at weight you fill comfortable using to complete the workout. Nest stand straight up with feet shoulder width a part. Bend at the hips, lowering the dumbbells or bar to the top of you feet. Keep your back flat and not rounded. Lift the bar, returning to an upright position making sure to pull your shoulders back at the top of the lift. Repeat. Complete 8 to 10 reps for 2-4 sets.

Alright there you have it. Complete these workouts twice a week and you’ll be on your way to having the but and thighs us black ladies are known for. And the best part? They can all be done from home. Remember to consult your doctor before you start any fitness program. Happy exercising!

Today is a new day. So what are you waiting for?

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You, a Treadmill and 2000 Calories

 Faith & Fitness  No Responses »
Feb 012010
 

Winter time can be hell on a running/walking workout if you’re used to working out outside. And for those of you ladies with hair concerns, the wetness of the winter time ain’t exactly encouraging you to go exercising outdoors either.

I’m always really impressed when I see the pics of Ms. Tracy running around out there in the snow. Lord knows it couldn’t be me. It hits 40 degrees ’round here (I’m in Florida) I”m like, “Hmm…looks like I’ll be jumping rope today.” The cold on my native Floridian behind is no joke.

So that brings me to today’s post – a walking workout on a treadmill that will have you burning 2000 calories – becasue the best way to avoid those winter workout blues is to get thee on treadmill. Be it one at home or in the gym, the treadmill is a great way to avoid freezing your bullocks off in the name of staying fit.

Here’s the workout from Fitness Magazine:

Monday

* Power walk: 30 minutes
* Strength-train: 20 minutes

Total: 50 minutes

Tuesday

* Warm up: Walk easily, then briskly: 3 minutes
* Power walk: 2 minutes
* Run fast (but don’t sprint): 2 minutes
* Repeat Steps 1 & 2: 10 times
* Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

* Warm Up: Walk easily: 5 minutes
* Do your favorite strength-training move: 12 reps
* Power walk at 4% to 6% incline: 3 minutes
* Repeat Steps 1 & 2: 6 times
* Cool down: Walk easily: 5 minutes

Total: 40 minutes

For the rest of the week’s workout keep reading.

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Working Out on a Budget: Don’t Let the Recession Make You Fat

 Faith & Fitness  3 Responses »
Oct 202009
 

Lacking the money to reach your fitness goals? The recession has been hard on everyone, especially black women. Fitness equipment manufacturers, fitness clubs and the rest of the fitness industry hasn’t been immune to the downturn either. Because of the recession fitness equipment sales are down as are fitness club memberships are down for the first time in 20 years. Americans just aren’t willing to spend the money on keeping fit like they once were:

Economic hard times have Americans downsizing their workout equipment, trimming their workout budgets, and shifting their workout venues, according to a sporting goods industry survey.

“The fitness industry was not immune from the effects of a tough economy,” said Tom Cove, president of the Sporting Goods Manufacturers Association (SGMA), a global organization which conducted the poll.

SGMA represents over 1,000 sports manufacturers, retailers and marketers around the world. They have published their study, Tracking the Fitness Movement, for 10 years.

The 2009 edition puts U.S. wholesale sales of fitness gear and equipment sold for use in home, clubs and institutions, at $4.2 billion in 2008, down from $4.7 billion the year before.




So how do you manage to keep your workout going when your pockets are lighter? Very easily actually. Follow these simple tips and you’ll be burning the fat and saving money:

1. Join the YMCA – YMCA memberships are based on your income and are significantly lower than traditional gym memberships. Their facilities are right on par with for profit fitness clubs and the YMCA also has many free and low cost fitness/nutritional and sports activities. It’s also great if you have a family as there are many activities for kids and the whole family to enjoy.

2. Hit the Park – I live in the city with the largest park system in the country and I’ve been making full use of them. Walking, running, even strength training in local parks is a great way t get you workout on without spending any money. It’s also nice to be out in the elements enjoying the fresh hair. Fall is upon us so make sure you have the proper gear to keep warm as your’re exercising outside.

3. Invest in Dumbells, an Exercise Ball and Exercise Mat – If you have dumbells, an exercise ball and a workout mat you have all you need to get in a good workout for little money. Whatever weight machine you used in the gym, you can mimic with the aforementioned fitness equipment.

4. Break Out the Workout DVD’s – It’s time to dust off those old Jane Fonda or Donna Richardson workout dvd’s. It may seem a little corner to go bouncing around your living room with spnadexed, leg warmered, head band wearing fitness gurus of the 80′s and 90′s, but hey – burning calories is burning calories. If you currently don’t own any workout dvd’s you can get them for cheap on Amazon.

While the recession is has been difficult for many black women, we shouldn’t allow it to derail out fitness goals. If you’re serious about getting fit their is a way to make it happen without a fitness club membership, home fitness equipment or without breaking the bank in the general.

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4 Things You Need to Know About Exercise Balls

 Faith & Fitness  No Responses »
Apr 162009
 

1. Don’t Burst Your Bubble

When choosing an exercise ball it is important to get one that is burst resistant. If you’re doing certain exercises that don’t require you to put your weight on the ball then any exercise ball will work. However, if you’re using the ball as a weight bench, doing most ab workouts or you’re overweight or obese, a burst resistance ball is necessary or you could incur serious injuries.

2. Work Harder on a Ball

Exercise balls work by making the body unstable. Lying on an exercise ball automatically causes your abs and your legs to contract. Add an exercise to that, crunches or chest press, and instantly the movement is more intense. The extra intensity forces your body to work harder and makes your workout more effective. Many ball exercises also work more than one muscle group at a time, making your workout more efficient as well.


3. Get Fitted by Height

Exercise balls aren’t one size fit all. They actually are sized according to your height. It’s important to have the right size ball for your workouts. Using the wrong ball prevents you from getting the most benefits of using an exercise ball in your workouts and can result in an injury. You can properly size an exercise ball by using some specific guidelines. For shorter individuals, a 55 cm ball is good for those between 4’11″ and 5’4″ tall. Medium height people should choose a 65 cm ball, which covers people 5’5″ to 5’11″. Then, taller exercisers, 6’0 to 6’7″ inches tall, should choose a 75 cm ball.

4. Makes a Great Chair

Instead of spending money on an ergonomically correct chair, use an exercise ball as your office or desk chair. Exercise balls make great chairs because they help you correct your posture by forcing you to properly align your spine as well as helping to improve your balance. Using your exercise ball as a chair also helps with your circulation throughout the day. Since the ball isn’t static, it requires regular adjustments to keep your balance. Best of all using an exercise ball as a chair acts a low intensity ab workout. Your abdominal muscles have to contract to keep your spine aligned and your body centered and balanced. It will get you closer to having six pack abs and will help you shed a few pounds to boot.

Cellulite Remedies: Get Rid of Those Dimpled Thighs

 Faith & Fitness, Weight Loss  No Responses »
Apr 112009
 

Yes, I know this is a health and fitness blog and black women’s health isn’t dependent on being cellulite free, but let’s face it, none of us wants wrinkled thighs. Unfortunately, because many black women ten to carry our weight in the hips, thighs and buttocks we are definitely prone to thos dreaded dimples. So, as swimsuit season nears I thought I’d leave you all with some tips on how to get those nice smooth thighs you’ll need to rock this seasons bikinis:

1. Drop Some Pounds

Essentially cellulite is fat. The less fat you have, the less cellulite you will have. There’s a reason why you don’t see too many ballet dancers or Olympic athletes with cellulite; they have very little body fat. It’s been shown that weight loss generally reduces the fat that causes dimpling in the butt and the thighs. When your body fat drops, your fat cells shrink and your skin looks smoother and more contoured.

2. Tighten and Tone to Work It Off

Losing the fat is only part of the battle. We’ve all seen skinny people who had plenty of cellulite. This happens because, while they are slim, they aren’t toned. The skin is loose, allowing what body fat they do have to show through in the dimply, puffy fashion that characterizes cellulite. Adding resistance training to your workouts will help to tone and tighten up your skin to give your butt and thighs a more firm and smooth appearance.

3. Massage Your Thighs

Massage is a temporary and easily to administer cellulite remedy. While it won’t make the fat go away, it will redistribute the fat, giving your thighs a smoother, firmer look, temporarily. To get the desired results, follow a daily routine. After getting out of the shower, sit on the edge of the tub and, using your fist, massage the skin on your thighs. You should apply quite a bit of pressure over all of your cellulite heavy areas. Repeat a few times on each leg. The massaging will help prevent fat from collecting in one area and break up and smooth out the fat that is already there.

4. Coffee Is for More Than Just Drinking

Most cellulite creams have one main ingredient–caffeine. Caffeine, outside of being a morning pick-me-up, also helps to keep the fat cells moving. You can use coffee grounds in a twice per week routine for this purpose. Start by placing newspaper on your bathroom floor. Sit on the edge of the bathtub with a can of coffee grounds. Rub the coffee grounds into the cellulite-laden areas of your body with your hand or a loofah. Wrap your legs with seaweed or plastic wrap and let sit for a few minutes. Unwrap your legs and rinse off thoroughly. For extra intensity, take a rolling pin and apply it to your legs while wrapped…Don’t Stop Now

Practical Guide to Getting 90 Minutes of Exercise a Day

 Faith & Fitness  No Responses »
Oct 092007
 

This was posted at the bottom of the previous blog but I thought it was important enough to warrant its own post.

Tips to Getting 90 Minutes of Exercise A Day

1. Take the stairs. Stairs burn lots of calories. Instead of taking the elevator, hop on the stairs. Yes, even if you’re on the sixth floor. The higher the better.

2. Park far away. You’ll be amazed at how much walking you do when you don’t park near the building you’re trying to enter.

3. Take a page from Tracy’s book and work out on your lunch hour (or half hour). A brisk walk or weight work out will contribute to the 90 minutes you need to make each day.

4. Get up early and walk, run or go to the gym. If you just don’t have the time during the day to work out, get up early and make it happen. Yes I recognize that could mean 4 or 5 in the morning for some of you, but hey if you treat exercise like you do work then it shouldn’t be a problem.

5. Go for a walk after dinner. It’s simple yet effective.

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