Even the best exercise program is just part of the body changing process.  You need to modify your eating habits, and that's where the dreaded word diet comes in.  Diet is a misnomer though, since it should refer to the way you eat, as opposed to what you won't eat.  You need a diet plan that gives you everything you need to function, and still help you shed the extra inches that hide your brand new sleek muscles.

 

Now, get ready to exercise.

 

This Exercise is called a FIGURE FOUR.

 

Stand on your right leg and put most of your weight on it. 

 

Take your left leg and cross it over your right knee.  Your left ankle should be resting just above your right knee. 

 

Your legs should make the shape of a 4. 

 

Now, slowly, and gently, bend your right supporting leg as if you are trying to squat down. 

 

Do not lower your left leg to the floor. 

 

Balance. 

 

Stop bending your right knee when you have reached a sitting position, a 90 degree angle. 

 

Hold for 15 seconds. 

 

Straighten the supporting leg and release your left leg and relax. 

 

Repeat on the other side. 

 

Alternate 6 times, for a total of 3 times on each leg. 

 

Make sure you hold the position for 15 slow seconds and remember to breathe in and out deeply. 

 

Keep your stomach muscles pulled in and tight. 

 

Shoulders should be relaxed and your back should remain as straight as it can. 

 

Focus on one point to help you balance like the t.v. or a picture. 

 

Muscles strengthened and targeted?

 

Hamstrings

Quadriceps

Bottom

Abs

Back

Legs

 

Do this during commercials and feel the difference!  It's going to burn, I promise you.

 

Good luck and Great Fitness!