It will soon be that time of year when the temperature starts to warm up. Dipping in a nice cool pool would seem to be a good answer when it gets too hot, but none of us ladies like showing our thighs if they are soft and flabby. You can change that in just 6 weeks with my leg plan, so prepare to say goodbye to flabby thighs and wobbly hips.
Choose One of the Following Exercises
• 30 minutes swimming (backstroke is great exercise for inner thighs)
• 30 minutes brisk walking
• 5 minutes brisk walking followed by 10 minutes jogging, and then another 5 minutes walking.
Do the Following Every Day:
• Buttock clenches — 50 a day prevent derrières from going south.
• Lunges — 2 sets of 10
• Sumo Squats — Stand with feet apart at shoulder width, bend the knees and hold for a count of 10. Do 10 repetitions.
• The Lying Leg Lift — Start Position: Lie flat on the floor with your left leg bent, the sole of your foot flat on the floor and your arms straight at your sides. Your right leg is straight out in front of you (with or without an ankle weight). Movement: Flexing your working thigh muscle as you go and keeping your knees locked, raise your leg until it goes past your other knee. Give your thigh an extra hard flex and return to start position. Repeat the movement until you have done 15 repetitions. Then, perform 15 reps for your other leg. Once you have worked both legs, move on to the frog leg lift without rest.
• Frog Leg Lift — Start Position: Lie flat on your back with your arms extended and parallel to your sides. Bend at the knees and let the sides of the shoes touch, so that your knees are about 20 inches apart. Movement: Flexing your inner thighs as you go, extend your legs upward until your knees are locked and your legs are completely together. Repeat the movement until you’ve completed 15 repetitions. Rest 15 seconds and go back to the lying leg lift.
Exercise Hint
Keep Your Exercise Schedule Practical
When planning an exercise schedule, you have to be realistic. Don’t be over-ambitious! It is more important to have a realistic schedule that you can stick to, rather than one that will just cause you to be discouraged when you give it up. Talk to your physician before starting any exercise regimen.
Recipe of the Week
Hamour Fillets With Orange-Mustard Glaze
Serves 6
Ingredients
120 ml orange juice
65 ml coarse grain mustard
2-1/4 tsp. brown sugar
680-g hamour fillets
Non-stick cooking spray
Method
Bring first 3 ingredients to a boil in a heavy non-reactive saucepan over medium heat. Boil 1 minute, stirring occasionally. Coat a broiler pan with non-stick cooking spray. Place fillets, skin side down, on the pan and brush with mustard mixture. Broil 10 cm from heat source 4-6 minutes, or until fish flakes easily.
Ask Alva
I am a 19 year-old secretary. I weigh 55 kilos, my height is 5’ 7”. I have many pimples on my face and on my body. I want to get rid of them and I want to get my figure back. I used to measure 34-24-33, but now I measure 34-27-34. I started exercising and swimming twice a week. Sometimes I can’t control the urge to eat sweet things. Joney
A Well done for getting plenty of exercise and eating fruit and vegetables. You seem to be getting plenty of water. At 55 kilos you are actually underweight. Your body fat index is 19. I think you may be getting pimples from eating too many sweet snacks. You need to eat more complex carbohydrates for energy — more plain rice, pasta, or bread. This will give you more energy and you won’t crave sweet things for energy. Following a healthy diet is so important and will help to clear up your complexion. Send for a free copy of my healthy eating guide to [email protected]. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
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