Just wanted to share a link and a neat website that I received in a newsletter from paula Z!
Enjoy!
http://www.drlenkravitz.com/Articles/cellulite.html
Enjoy!
http://www.drlenkravitz.com/Articles/cellulite.html
Cellulite
- Thread starter Francine
- Start date
So Francine...
Great article, really informative, no bulls**t, tells it like it is, forget the expensive creams ladies and get exercising!
So, I have a question for you: squats and lunges and step ups we all know about thanks to Cathe's tapes, but what would be good examples of exercises (from Cathe's tapes or not) that fit the article's description of "Hip adduction exercises for the inner thighs.
Hip abduction exercises for the outer thighs."????
Thanks for your post, look forward to reading more of them and thanks in advance if you have the time to ponder this question for me!
Clare
Great article, really informative, no bulls**t, tells it like it is, forget the expensive creams ladies and get exercising!
So, I have a question for you: squats and lunges and step ups we all know about thanks to Cathe's tapes, but what would be good examples of exercises (from Cathe's tapes or not) that fit the article's description of "Hip adduction exercises for the inner thighs.
Hip abduction exercises for the outer thighs."????
Thanks for your post, look forward to reading more of them and thanks in advance if you have the time to ponder this question for me!
Clare
kathryn
Cathlete
what would be
>good examples of exercises (from Cathe's tapes or not) that
>fit the article's description of "Hip adduction exercises for
>the inner thighs.
>Hip abduction exercises for the outer thighs."????
>
Clare,
These would be like the inner and outer leg lifts done while lying on the floor that are done at the end of PS legs. The Firm tends to do a lot of these.
>good examples of exercises (from Cathe's tapes or not) that
>fit the article's description of "Hip adduction exercises for
>the inner thighs.
>Hip abduction exercises for the outer thighs."????
>
Clare,
These would be like the inner and outer leg lifts done while lying on the floor that are done at the end of PS legs. The Firm tends to do a lot of these.
Glad you liked the article!
To answer your questions,
Good examples of home exercises to target in on the inner and outter thigh would be to do inner and outer thigh leg lifts(and presses) You can use dumbells right below the knee, ankle weights or tubing cuffs!
Set up for lying down
1) Lie on the floor with your left side down. Your head, shoulders and hips should all be aligned.
2) Bend your left leg, putting your right hand in front of you for support and balance.
3) Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then lower your leg(or whatever your tempo is).Then do inner thigh of other leg and Repeat for 8-12 reps. Relax and repeat sycle. Go for 4 sets of 12
4) Then, turn around or turn over onto your other side and do the same thing !
Variations of adding intensity of inner and outter thigh work: You can very the tempo anyway you want form singles to adding a 2 count , also changing the degree of your angle from straight leg to bent and adding variation in your movement from going up and down to down and up, also by doing small circles forward then small circles backward, you can also move the top of your leg forward and backward slightly and slowly for an added burn ! This can also be done with the bottom leg with leg sweeps out and in then adding another element of sweeping out slightly then lifting, then lowering than returning to starting position then gliding your foot up your leg and returning straight(creating a bent knee)
This inner outter thigh work can also be done standing!
Stand up straight, Try not to lean as you do the exercise.Hold onto something for balance (a chair and add an ankle weight if desired)
Once of my favorite inner thigh moves is with a ball,(knees and squeeze) This can be done with a pillow also, all you do is sit on a stability ball and squeeze in, or lie on the floor with the ball or pillow between your kness in a supine bridge position and Slowly SQUEEZE -hold and slowly release! Then do pulses to finish out!( The ball is always fun since you can just about do anything with it)
Other effective equipment : Tubing ,resistance bands and dynabands for targeting and adding resistance to this area!(oh when tying a band around your legs for resistance put it several inches below the knee to target the muscles better)
And yet another move lying supine, hold legs vertical in the air, then open and close both,(do singles the vary the tempo 2 and 2) then fold at knees in and out(and vary tempo), then together and apart. (add ankle weights or tubing for added resistance)
As for the other MAIN exercises that you are already doing that target the bigger muscle groups, you can always add a lil variation to them(for a different focus on the inner outter thighs) Some examples of this is when you are doing lunges forward or reverse, you can do a crossover in the front and back(inner/outter),(you can add in a side lunge occasionaly for variation too) when you are doing squats you can add alil outter thigh lift or inner thigh sweep,when doing plies you can do a plie sweep and drag your inner thigh over for added intensity! If you are doing nonweighted leg work turn your plies into sumo plies where you are going lateraly side to side!(this is why I love my slide soo much, it focuses on the lateral and is a great leg shaper)
As for what Cathe tapes that work this area, off the top of my head, In the Intensity seriesm,Rythmic step(the chacha across the board,pendulum and to the side lunge and back lunge)The wedding video,Rock Bottoms
other instructors,(old fashioned floorwork w/ kathy smith ultimate thighs,the firm's lowerbody sculpting(older one), lay down and workout, and don't laugh Jane fonda's lowerbody solution floorwork)
For those who have access to a gym, you can use the adductor,abductor machines and the cables to target the inner and outter thighs!
HTH
To answer your questions,
Good examples of home exercises to target in on the inner and outter thigh would be to do inner and outer thigh leg lifts(and presses) You can use dumbells right below the knee, ankle weights or tubing cuffs!
Set up for lying down
1) Lie on the floor with your left side down. Your head, shoulders and hips should all be aligned.
2) Bend your left leg, putting your right hand in front of you for support and balance.
3) Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then lower your leg(or whatever your tempo is).Then do inner thigh of other leg and Repeat for 8-12 reps. Relax and repeat sycle. Go for 4 sets of 12
4) Then, turn around or turn over onto your other side and do the same thing !
Variations of adding intensity of inner and outter thigh work: You can very the tempo anyway you want form singles to adding a 2 count , also changing the degree of your angle from straight leg to bent and adding variation in your movement from going up and down to down and up, also by doing small circles forward then small circles backward, you can also move the top of your leg forward and backward slightly and slowly for an added burn ! This can also be done with the bottom leg with leg sweeps out and in then adding another element of sweeping out slightly then lifting, then lowering than returning to starting position then gliding your foot up your leg and returning straight(creating a bent knee)
This inner outter thigh work can also be done standing!
Stand up straight, Try not to lean as you do the exercise.Hold onto something for balance (a chair and add an ankle weight if desired)
Once of my favorite inner thigh moves is with a ball,(knees and squeeze) This can be done with a pillow also, all you do is sit on a stability ball and squeeze in, or lie on the floor with the ball or pillow between your kness in a supine bridge position and Slowly SQUEEZE -hold and slowly release! Then do pulses to finish out!( The ball is always fun since you can just about do anything with it)
Other effective equipment : Tubing ,resistance bands and dynabands for targeting and adding resistance to this area!(oh when tying a band around your legs for resistance put it several inches below the knee to target the muscles better)
And yet another move lying supine, hold legs vertical in the air, then open and close both,(do singles the vary the tempo 2 and 2) then fold at knees in and out(and vary tempo), then together and apart. (add ankle weights or tubing for added resistance)
As for the other MAIN exercises that you are already doing that target the bigger muscle groups, you can always add a lil variation to them(for a different focus on the inner outter thighs) Some examples of this is when you are doing lunges forward or reverse, you can do a crossover in the front and back(inner/outter),(you can add in a side lunge occasionaly for variation too) when you are doing squats you can add alil outter thigh lift or inner thigh sweep,when doing plies you can do a plie sweep and drag your inner thigh over for added intensity! If you are doing nonweighted leg work turn your plies into sumo plies where you are going lateraly side to side!(this is why I love my slide soo much, it focuses on the lateral and is a great leg shaper)
As for what Cathe tapes that work this area, off the top of my head, In the Intensity seriesm,Rythmic step(the chacha across the board,pendulum and to the side lunge and back lunge)The wedding video,Rock Bottoms
other instructors,(old fashioned floorwork w/ kathy smith ultimate thighs,the firm's lowerbody sculpting(older one), lay down and workout, and don't laugh Jane fonda's lowerbody solution floorwork)
For those who have access to a gym, you can use the adductor,abductor machines and the cables to target the inner and outter thighs!
HTH
Interesting I've found different results.
I'm not heavy 5 2 112 but am prone to cellulite. I've beend working out for years (squats, lunges, abductors)and cardko found what also really helped was running and lots of water. Contrary to what others said the creams helped the appearance (think it tightened up the skin). Like i said my weights ok... it's just the FIRM look that ellded me
I'm not heavy 5 2 112 but am prone to cellulite. I've beend working out for years (squats, lunges, abductors)and cardko found what also really helped was running and lots of water. Contrary to what others said the creams helped the appearance (think it tightened up the skin). Like i said my weights ok... it's just the FIRM look that ellded me
Hi All !
I saw huge improvements in my cellulite (kind of like it was shrinking ! ) around my hips, and outer thighs, from when I was on a CK's roll before Christmas, I was doing CK's 3 times a week. I often wondered if the resultys were due to a lot of the leg work in the workout ? I can't wait for the new Kickbox workout to come out !
Anna
I saw huge improvements in my cellulite (kind of like it was shrinking ! ) around my hips, and outer thighs, from when I was on a CK's roll before Christmas, I was doing CK's 3 times a week. I often wondered if the resultys were due to a lot of the leg work in the workout ? I can't wait for the new Kickbox workout to come out !
Anna
DebbieH
Cathlete
Jilly!
Hi Jilly!!! Just wanted to send out a BIG wave to you! Great to "see" you here! Thanks again Franci for the informative info!!!http://www.handykult.de/plaudersmilies.de/happy/xyxwave.gif
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
Hi Jilly!!! Just wanted to send out a BIG wave to you! Great to "see" you here! Thanks again Franci for the informative info!!!http://www.handykult.de/plaudersmilies.de/happy/xyxwave.gif
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
RE: Jilly!
Okay....Debbie's wavin' to Jllly and I'm wavin' to BERNARD....wher've ya been? I miss all your cute posts and where's your chubby guy...I just deleted him from my signature because the resemblance was becoming much too close and depressing me!!! Glad to see your still hangin around!!
Briee
(you'd see a little guy waving if I had 2000 and some posts experience - just pretend okay??)
Okay....Debbie's wavin' to Jllly and I'm wavin' to BERNARD....wher've ya been? I miss all your cute posts and where's your chubby guy...I just deleted him from my signature because the resemblance was becoming much too close and depressing me!!! Glad to see your still hangin around!!
Briee
(you'd see a little guy waving if I had 2000 and some posts experience - just pretend okay??)
dogonyx
Cathlete
Francine,
I did a double-take when I saw your post. I thought: "Francine" and "cellulite" just don't go together!!!
Thanks for the article. It's very interesting. Now I better understand my rimpling, dimpling cellulite!
Shelley http://www.millan.net/anims/giffar/killsock.gif
I did a double-take when I saw your post. I thought: "Francine" and "cellulite" just don't go together!!!
Thanks for the article. It's very interesting. Now I better understand my rimpling, dimpling cellulite!
Shelley http://www.millan.net/anims/giffar/killsock.gif