4 Women Get a Lower Body Makeover
Goal:Sculpt my lower body
Rowena Told Us: "My lower body needs reshaping. I do yoga and strength-train, but not often."Before
Weight: 128 lb.
Body Fat: 25%
Waist: 31.5 Hips: 37"
Weight: 122 lb.
Body Fat: 20%
Waist: 29" Hips: 34.5"
To firm up Rowena's bottom half, Christine Zibilich, a trainer at New York Sports Club in Westport, Connecticut, focused on basic moves like leg presses with multi-muscle movements such as lateral squats two days a week for one hour. She also had Rowena use the Pilates Reformer to strengthen and tone her core while working the legs.
On her own, Rowena ran, cycled, or did other cardio four times a week. She traded her morning bagel with butter (equivalent to eating five pieces of bread) for cereal and low-fat milk and added more protein to each meal.The Transformation
Week one: My legs were shaking by the end of today's strength session. I hate cardio but know I have to do it -- Christine suggested listening to music to make it less boring. I'm totally energized, despite getting up at 6 a.m. to hit the gym. I even forgot to get coffee after my workout!
Week three: My lower body was in pain all last week, but my butt and legs are feeling tighter. Doing cardio is easier thanks to the music -- I don't even notice the time. Christine also taught me how to focus on my breathing when I exercise to help increase my endurance.
Week five: For the first time in months, I can zip an old skirt all the way up to the top. Before, I was 2 to 3 inches from doing so. Plus, my legs not only look more toned, but they're definitely stronger. I went skiing last weekend, and I didn't have my usual day-after soreness.
Week nine: I've dropped about 4 pounds, and even my husband recently commented on my "perky" butt.
Week twelve: In the beginning, this whole program was very, very intense. Now if I don't work out, I feel bad.
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