Q: My thighs are weak and skinny and I would like to build them up.  If there is one exercise that you would recommend, which would it be? - Michelle T. / Cleveland, OH.

A: Dear Michelle,

The best overall exercise to build and strengthen the legs are Lunges.  Lunges target the quadriceps (front of the thigh), hamstrings (back of the thigh) and a bonus, the buttocks.

To execute a basic lunge, stand with the feet together.  Next, step the right foot forward about 2-3 feet.  Bend the right knee, while slowly bending the left knee about 2 inches from the floor.  Take note that your right knee does not roll over the toe.   Push through the right heel to return to the starting position.  Do 8-12 reps on the right leg then switch bringing the left foot forward.  You can use dumbbells for added resistance once you’ve got the hang of the exercise.  Your legs will not only be stronger, but they will look great too!

Question:

Dear Crystal,

I am 32 years old, and have been a runner most of my life since high school.  I love running, but now I notice that my upper body is very weak.  How can I strengthen my upper body, especially my shoulders? - Tabatha J. /Summit, NJ

Dear Tabatha,

The shoulder has three heads, the anterior (front), medial (top) and posterior (back) delts.  In developing a beautiful shoulder you want to train all three heads of the shoulder.   The Dumbbell Press incorporates all the muscles of the shoulders, targeting the medial delts.  Begin with a weight that you can lift for 12 reps.  With a weight in each hand, bring the dumbbells up to the shoulders with the palms facing forward.  Keep the elbows wide and parallel to the collar bone.  Press the weights up to the ceiling, until the arms are straight (don’t lock the elbows) and than return to the starting position.  Repeat for 2-3 sets of 10-12 reps. 


Question:

Dear Crystal,

I have always envied dancer’s calves.  How can I develop my calves during my regular workout? - Tina B. / Allentown, PA.

Answer:

Dear Tina,

The calf muscles are often overlooked.  Most women get enough calf stimulation by wearing heels.  But you can have the lovely calves you want simply by adding 2-3 sets of 12 calf raises to your workout.  Stand with the feet in a parallel position; rise up onto the ball of the foot, contracting the calf.  Hold for a 2 seconds and lower the heels back to the floor.  Add 5-10 pound dumbbells for resistance.  For variation, you can do one leg at a time, or place the toes on a one inch platform using a weight plate.  Be sure to stretch the calf muscles after this workout. 

Question:

Dear Crystal,

How much should I warm up before my weight training workout?  - Brittany K. /Albany, NY

Answer:

Dear Brittany,

It’s important that you warm up the body before exercising.  Warming up speeds blood to the working muscles that will be used during your workout.  You can begin by executing the exercise that you will be doing, using a light weight or no weight at all.  The goal is to warm up the muscles, not to fatigue the muscle.  If you have more time, you can spend 5-10 minutes on the elliptical cycle, be sure to use the hand bars.  The elliptical not only warms up the legs, but the upper body as well. 

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