Frugal Gal’s Guide to Fitness: Core and Lower Body

By Kristen Moffett, personal trainer in Seattle and owner of LIFT Personal Training Studio, home of the intensive conditioning bootcamp, Moffett Personal Training

The holidays are fast approaching and with the season come a multitude of social engagements- the office party, the ornament exchange, the holiday open house, just to name a few.  Some clients are even planning trips to warmer locales like Hawaii or Mexico and so it happens, the panicked phone calls and emails from clients with places to go, people to see and pounds to lose!

Kristen Moffett showing how to do the proper lunge

Last week we talked about firming up the upper torso and offered a few key exercises to get you moving in the right direction.  This week we will focus on abs, legs and glutes.  These three areas are top priority among male and female clients and drive a big part of my business.  Thanks to industrial strength Lycra and longer hemlines, many women will try to avoid showing off these areas if at all possible.  On the beach, it is a little harder to pull off.  The following three exercises require little or no equipment and produce quick and effective results.

1. The Lunge
This is my favorite exercise for sculpting a rock hard tush.  The example I have listed is for a stationary lunge, but if you are feeling adventurous, find a nice steep hill near your home or office and lunge right on up, resting only when you cross the street.  I like to call this the “can crusher” for obvious reasons.  You will curse like a sailor the following morning, but your back side will soon be the envy of all your girlfriends, trust me.

1. Start off in a stance that is slightly wider than your shoulders and take a big step back with your left leg.
2. Place your hands at your sides or on your hips for balance and once you feel comfortable, bend your left leg and lower it to the floor.
3. When your right leg forms a 90-degree angle, push up through the heel to return to a standing position.
4. Repeat your set number of repetitions before switching legs.

2. The Crunch
Every person, male or female, wants a nice tight mid-section.  The crunch is a favorite standby and can be performed anywhere.  Many people lift with their head instead of their abs which puts unnecessary strain on your neck.

1. Begin with your fingertips loosely behind your ears, elbows wide and out to the side for added resistance, knees bent and feet flat on the floor.
2. Contract your abs and fix your gaze on the ceiling as you squeeze up and elevate your shoulders.
3. Keep your elbows out to the sides as you return to the starting position.
4. Always keep your chin tilted toward the ceiling to alleviate neck strain.

3. The Squat
Squats are crucial to superior leg development and should be a part of everyone’s resistance program.  Squats engage the glutes, quadriceps, hamstrings and calves.  They also require core stabilization during execution and for this reason involve all 3 of today’s target areas.

1. To perform, stand tall in a wide stance and look forward.
2. Bend your knees, keep your chest tall and slowly squat down so that your upper legs are parallel to the floor.
3. As you lower your body, think about pushing your hips down and back.  This will ensure that your knees don’t go past your toes.
4. At the bottom of the exercise, your ankles, knees and shoulders should be in line.
5. Return to the starting position by pushing through your heels.

I would perform the above exercises for 3 sets of 15 repetitions, or as many as you can do comfortably.  As they become easier, you may choose to challenge yourself with more repetitions or added resistance.  Rest for about 30 seconds to a minute in between sets, drink plenty of water and push yourself without over-doing it.

When combined with last weeks upper body exercises, this workout will have you looking fabulous in no time while leaving your stash of cash where it belongs – in your wallet!

If you’d like to contact me about personal training in Seattle or questions about other frugal ways to exercise, send me a message through my website at Moffet Personal Training. Happy Holidays and Happy New You!

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