- Stand with your feet parallel holding 2 medium weights. Step back with your right foot into a lunge, slowly lowering your right knee towards the ground, step forward to the starting position and repeat 20 times.
- After 20 reps, step back into the lunge, lower your body and hold for 10 seconds. Slowly begin to pulse with tiny up and down movements, keeping both knees bent and pressing through the heel of your left foot and the ball of your right foot. Continue for 20 pulses, hold again for 10 seconds.
- Immediately after your first lunge set, move into wall squats, making sure your knees don't extend further out than your toes. Aim to sit against the wall as if you are sitting in a chair. Hold for 30-45 seconds. Repeat step 1 with your left foot back, right foot forward.
by Angela Davis/@jerseygirlsport When you made your new year resolution to lose weight and get fit, I'm sure you were hoping to be fabulous by the Spring. Well, Spring is here, and even if you haven't reached your weight loss goals, you still have time to tone and tighten in time to look great at your next sporting event. If you're concerned about how you'll look in your tank top, shorts or dress, we've got help. Fitness expert Lisa Corsello is an ACE Certified Personal Trainer, nutrition consultant and group fitness instructor who works with clients to create customized, goal-oriented exercise and nutrition plans. Using her extensive training and fitness background she's created exercises that target those areas to help you look your best in your favorite Spring fashions! The below exercises are grouped according to what you wear. Shorts, Skirts & Spring Dresses 1. Sumo Squats With Calf Raises- These squats target inner thighs, glutes and calves. Stand with feet slightly wider than hip-width apart, feet turned out slightly (think of 10 and 2 on a clock). Slowly lower your body down until your thighs are parallel to the ground and pause. Keep your chest up and abs engaged. Check to make sure your toes and knees are aligned, press through your heels, and engage the glutes and inner thighs to return to the starting position. Repeat 20 times, then lower and pause again, this time with tiny pulses up and down for 20. Pause again and slowly raise the right heel off the ground, pressing evenly through the left foot and the ball of the right foot. Slowly lower your right heel while you raise your left heel, slowly alternating heel raises. Repeat for 20 reps each side. 2. Dynamic Lunge & Wall Squat Challenge: Target your entire lower body with a long, continuous set of movements, designed to keep you moving, focused and toned. Move from one set to the next without breaks or use a step for an extra challenge.