April 12, 2011

Ask An Expert: Shedding the Pounds with Eva

Question:

I just can’t seem to get my midsection and thighs in shape! What exercises can I do to trim down & fit into my favourite pair of jeans again and get a jump start on bikini season?

~ Jiggle Be Gone

Answer:

Since I come from a dance background I enjoy doing my exercises to music. Not only does it set a good rhythm & length for each exercise, the music you choose can help motivate and push you through the challenge.

I’ve seen great results using your own body weight with a combination of moves that can be done in the comfort of your own home.

In a Body Conditioning by Dancers class, I focus heavily on proper Form and Alignment — two essential details that dancers always take into account and when applied to fitness results in a method of conditioning that really works!

3 Dance conditioning moves that readers can do at home are — Pliés, Rises and Penchés.

1) Pliés (Targets the inner and outer thigh, quads and glutes)

-Standing in dance 2nd position

-Feet wide apart, toes and knees facing the corner, hands on hips

-Bend your legs into the depth of the plié so that your quad, knee and shins form a 90 degree angle

-Hold. Stretch to standing.

Note: knees must never go over the toes, keep knees and ankles in line

Repeat the movement for 3 sets of 8 repetitions.

Make it a slow and controlled movement. Moving slowly forces the muscle to work harder and will build strength.

2) Rises (Targets the calves, works on balance and core stability)

-Stand with your feet shoulder width apart.

-Place your hands on the hips for balance.

-Raise your body onto the balls of your feet

-Hold. Lower down slowly.

Note: be sure not to keep ankles inline when pressing onto ball of foot.

Repeat the movement for 3 sets of 16 heel raises.

3) Penché (Targets hamstrings, glutes, back, arms, and core)

-Stand with your feel shoulder with apart

-Extend one leg behind you, keeping leg straight, foot stretched

-Hinge at hips as you lower your upper body, bringing your back leg towards the ceiling

-Arms in opposition: same arm as lifting left reaches inline with body, same arm as supporting leg reaches side (L shape with arms)

-Keep your back and leg forming a straight line

-Hinge forward until your upper body and leg become parallel to the floor. Hold.

-Slowly raise your body and leg back to the starting position

Note: do not lock your knees, keep your hips square, draw belly button to spine

Repeat the movement for 3 sets of 8 Penchés per side.

The key is to incorporate moves that build strength, maintain flexibility and develop coordination. It’s important to stay consistent with exercise in order to see results and more importantly to be excited and inspired! At the end of each workout you should feel challenged both physically and mentally, giving you a sense of accomplishment in having worked hard towards achieving your fitness goals.

EVA REDPATH — Fitness Expert

As a busy Print Model, Film Actress and Womens’ Fitness Expert, Eva Redpath knows the importance of maintaining a healthy lifestyle. Eva is the creator of Body Conditioning by Dancers, a Toronto-based ladies only program that fuses fitness with dance training principals in a motivating group-class structure that empowers women to achieve their best self through unconventional fitness. For more info on Eva visit www.EvaRedpath.com

If you have any questions about Fitness, Nutrition or Recipes, email our trusted LB experts at expert@lifestyleboost.ca.

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