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06/15/2011

Amanda's Move to Complement Your Skating Workouts

MUST TRY MOVE OF THE MONTH: Prisoner Squats with a Kick

There are two main categories in which I receive endless questions about when it comes to targeting a body part. From elite runners to urban professionals people either want to slim down and tone up that whole ‘hips, bum and thigh’ region, or that naggy belly/abs region (or both).

There is no question this a combination or diet and proper exercise, but when it comes to advising people on cardio, they expect me to say running. Spending my life as a competitive runner, I have learned a few things along the way, and while running does torch the calories, it will not help with the toning of your derrier regions. What’s more, many runners tend to get the ‘runner’s belly’, yes, I kid you not, just have a look at some of your runner friends and you will often see skinny people with a saggy middle (I used to have this myself, which is why I’m so sensitive to the subject).

This is why I am a devout preacher of the ‘inline skating’ method when it comes to cardio. Not only will skating strip calories and fat but it expertly tones and sculpts these problem areas. Now, I have found the perfect move to complement your skating workouts: the Prisoner Squat!

 Besides the obvious strength benefits for your glutes, hamstrings and quadriceps, prisoner squats also help to realign your shoulder blades AND achieve those 6-Pack Abs faster, what’s not to love?

What to Do:

1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.

 2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the exercise.

 3. As you lower into squat position, push your glutes back as if sitting down, bending at the hips and knees. Keep your knees aligned with your toes (think 90 degree angle)

 4. Don’t lean forward, maintain the natural arch in your back and keep your core tight (as if getting ready to take a punch).

 5. As you stand back up, contract your glutes and do a front kick with one leg.

 6. Repeat steps 1-5 but do front kick with the other leg

 *Aim for 2-3 sets of 15 each leg twice per week and you’ll be seeing results in no time. And the bonus, you’ll be a stronger, faster inline skater ;)

Cheers!

Amanda

Amanda Russell, MBA, CPT.

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com