Slimmer Health and Beauty Magazine: 'Raising the tone'
Truly lovely legs will be shapely with muscles lengthened
by exercise regimes such as yoga and swimming. However,
if you're not a water baby and you've never fancied yoga,
there are several simple exercises you can do in your
own home to help you attain the goal of beautifully defined
(but not exaggerated) muscles.
We spoke to one of our favourite fitness experts, Dennis
Duhaney. Dennis's most famous client is the newly trim
Vanessa Feltz and the exercise programme he designed for
her has been hugely popular since it was released as a
video earlier this year ('If you can you can': Universal
pictures video £12.99) Dennis has come up with this
special mini workout, which if followed regularly, should
both trim and tone the buttocks, hips, thighs and calves.
It's time to get stretching!
Please note: always warm up before starting this program.
A brisk walk for 5-10 minutes is ideal.
1. The squat: This works the front and the back
of the legs. Place your feet shoulder width apart with
knees over your toes., keeping your arms in front of you.
Bend at the knees, sticking out your butt and concentrating
on keeping your back flat at all times. Pushing your heels
into the floor, squat down to the count of two. Lift up
for the count of two, keeping your knees slightly bent
at all times. Do this fifteen times, rest for 30 seconds
and repeat three times.
Denis's tip for the more advanced: Bring your feet close
together keeping the knees in, squeeze the butt on the
way up. Arms straight down by your sides.
2. Abductor (outer thigh) leg lift: works the
outside of the legs. Lie on the floor on your side with
your body in a straight line. Bend the underneath leg
at a right angle, keeping the top leg straight with the
toe pointing to the floor. Supporting the weight of the
body with your elbow, lift the straight leg up to the
count of two, taking it to a 45 degree angle. Lower the
leg to the count of two and repeat 15 times. Rest for
15 seconds and repeat three times. Try to breath out as
you raise the leg and inhale as you bring it back down.
Dennis's tip for the more advanced: Add a 1lb-1lb ankle
weight
3. Adductor (inner thigh) leg lift: tones the
inside of the legs. Lie on the floor on your side with
your body in a straight line. Bend the top leg and place
on the floor in front of you, keeping the underneath leg
straight. This time lift only 3-4 inches off the floor,
to the count of one. Repeat 30 times, rest for 15 seconds
and repeat the process three times. Repeat on the other
side.
Dennis's tip for the more advanced: Add a 1lb-1lb ankle
weight
4. Hamstring curl- the cellulite killer: tones
the backs of the legs. Kneel down with your elbows resting
underneath your shoulders and your hands on the floor
in front of you, making sure your back is straight. Hold
your tummy in, with your supporting knee underneath the
hip and straighten the working leg so it is parallel to
the floor. Curl the heel to the butt for the slow count
of one and extend the leg for the slow count of one (
this time, don't straighten your leg completely) Repeat
20 times, rest for 15 seconds and repeat the whole process
two to three times. Repeat on the other leg.
Denis's tip for the more advanced: Add a 1lb-2lb ankle
weight
After any form of exercise, ensure you stretch thoroughly.
Consult the doctor if you have any doubts about exercise.
(August 2001)
