I had a crazy idea while working out over the weekend. Crazy in the sense that it wasn't the safest thing in the world to try, but with a little modification I thought it might work. As you know treadmill walking is a tried and true method for burning calories, and toning the lower half of your body, BUT…it gets kind of boring after awhile. I decided to shake it up a bit, by walking sideways. Not the best idea. I believe my treadmill was the first one off the assembly line and is devoid of any padding or sound structure, so I lowered the speed to 1.6 in hopes of walking at a steady, even pace. Still not a good idea. Trying to keep up with the machine resulted in my feet getting twisted and me flying off the end. The next light bulb that went off was to try and walk backwards. Slightly better footing but it took too much concentration, and my form and technique was horrible. Basic walking, primarily targets the quadriceps, (front of the thigh) and for a balanced workout you want to work the opposing muscle group, the hamstrings (back of the thigh). Other than wanting to add some spice to my workout, I needed to work my hamstrings, abductors and adductors (outer and inner thighs) as well. Still believing that lateral and backwards walking was a good idea, I decided to hop off the antiquated treadmill and just go for it on land.

I use in home walking DVD's and tapes, walk outside and sometimes grab my workout music harking back to my fitness instructor days and make up my own routines. Trust me I'm getting to the point. Here's what I came up with and it works with whatever method of walking on land that you choose. After walking forward for approximately five minutes, walk backwards for two minutes, then straight ahead for three. Alternating this way for about thirty minutes. This is a good way to add intervals to your workout, boosting intensity. When that becomes comfortable add a lateral walk by simply walking sideways at the same intervals, in place of, or in addition to walking backwards.

If you have an exercise band or ankle weights you can use them to tone your inner and outer thighs, and hamstrings. Tie the band around your ankles, taut but not constricting, and step to the side 8 times, then to the other side 8 times, that's one set. Do 3-4 sets. Same procedure wit

h ankle weights. The added resistance will trim and tone those inner and outer thigh muscles, and kick your heart rate up enabling you to burn more calories.

With the bands or ankle weights still in place, you can also work your hamstrings. For a hamstring curl with the exercise band, stand with feet shoulder width apart, and a soft bend in the knees. With the band still around your ankles let one side drop down so that you can secure it under the heel of the resting foot, that way it doesn't ride up. Hold on to the wall or back of a chair for balance if you need to. Bending at the knee, lift and lower your heel, 8 times on each side, perform three sets. Obviously with the ankle weights there's no need to worry about them riding up, just make sure it's a smooth move, not fast and jerky. A good stretch when you're done is always in order. Not sure of which one is the best for the muscles you just worked? Drop me a line and I'll talk you through it. Take care and be well.

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