Break it down: lower-body strength
Chris Freytag: You can boost the firming power of the lower-body strength training routine by making sure that you're using good technique and form. So let's take a closer look at some of the key moves in this workout, and I have Heather here with me to help demonstrate.
The first move is the Squat. Let's go ahead and take our feet a little wider than hip-width apart and sit back into an imaginary chair. You want to push your buns back, keep your spine long and abs tight, and really be mindful of the knees. Keep them over the toes and don't let them wander too far forward to avoid excessive pressure on the knee joint. Go ahead and lift back up, squeezing through the glutes and you've completed one squat. Again squat back and up.
The next exercise is the Lunge, if done properly; it is an amazing leg-toner. Go ahead and take one foot forward and one foot behind, the back foot you should be on your toe. You're going to lower down into a lunge position with that front knee again tracking right over the toes and the back knee pointing down towards the earth. Keep your torso nice and upright, abs tight, chest and heart lifted and then come back up using the strength of your legs and buns. Do it again, lower down and back up.
The next exercise, the Curtsy Lunge, is another good one, but good form is important on this. Go ahead, take one foot behind you, in the curtsy lunge you're on your toe and go ahead down into a curtsy.
Pay attention to this knee, same thing, over the toes, we want to be very careful and align that knee over the toe, don't let it open up too far to the side, putting pressure on the knee. Go ahead and come back up, and let's try it again. Take it behind your curtsy and come back up.
And last let's talk about the Plié; a great move coming from ballet to firm and tone the thighs. Take the feet with the heels facing together, toes out a little wider than hip-width apart. Keep your body in one plane like you're squeezing between two sheets of glass, so that tailbone stays tucked underneath. Go ahead lower down, sending the knees directly over the toes and then squeeze back up through the inner thigh and the glutes. Again lower down into a plié and come back up.
Now follow these pointers, check your form in the mirror and you will firm up faster.
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