LivingWell: Avoiding the Mashed Potato Rear

December 5, 2011 | 2:00 PM | LivingWell | By Staff

How long will it take for you to burn one heaping helping of your holiday dinner mashed potatoes so your rear doesn’t end up looking like a glob of the mashed all year? As long as it takes you to finish this 500-calorie burning workout designed by Gold’s Gym at CityScape in downtown Phoenix.

Mashed Potatoes Workout – Keep your rear from looking like mashed potatoes by working your glutes and upper legs.

Walking Lunge

3 sets of 20 steps – Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot, and bring your legs together. Repeat on the opposite side. For a more advanced workout, add in dumbbell lifts.

Wall Sit

45 seconds – Stand with your back against a wall. Lean back and slide downward until your knees are at a 90-degree angle. Hold this position while keeping your abs contracted. Step it up: While holding this position, squeeze a small ball between your legs to engage your inner thighs as well.

Lateral Squat

2 sets of 20 reps – Start by placing your feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second, then power up and alternate legs.

Hip Adductor Machine

3 sets of 10 to 12 reps – Sit in the machine, and place your inner thighs against the pads. Bring your thighs toward the center of your body, and slowly return to start for one rep.

Side Lying Single Leg Hip Abduction

2 sets of 12-15 reps – Lie on one side with the back completely straight. Pull the bottom knee up toward the chest while the top leg remains fully extended at the knee in alignment with the torso. Keeping the top leg straight, raise it up in the air, leading with the heel of the top foot. Lower the leg back down so that it does not break the plane parallel to the floor. Repeat.

Cardio: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running

    

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