Strengthen your quadriceps

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Submitted by mdkeener on Tue, 12/02/2008 - 21:56.

By Lisa Newman

Trainer Lisa Newman supervises as Daniel Norris demonstrates mid-point position of the Bodybar Thigh Lifts on a BOSU Trainer..jp

Purpose: This exercise will strengthen quadriceps (upper thigh muscles) structure and strength. The Bells, Balls, Bars and Balance training series emphasizes effective exercise tools that will enhance workouts and encourage fitness goals.

Plan: Utilizing a BOSU trainer (balancing platform tool) will challenge seating position while lifting the bodybar. You can also use a chair for modification to support the back. Sit on the BOSU with one leg straight and the opposite leg bent. Place the Bodybar (4-22 pounds) across the top of the foot with the other end of the bodybar on the floor. Moderate to hard intensity will be 1-3 inches across the foot. The more length of the bodybar you have extended across the foot, the more challenging the thigh lift. Place hands on the side of the BOSU Trainer. Inhale at the start then exhale while lifting the bodybar off the floor about 4-6 inches until leg is parallel with the floor. Inhale to lower, then exhale to rest or repeat lifting sequence for 1-3 sets of 8-12 repetitions for structure (bodybuilding) or 12-20 for defining (sculpting) the lower body.

PERFIT Trainer's Tip: Keep the back in an upright position while lifting the bodybar. You can lean back on the BOSU slightly to stabilize the body.

Variations: There are eight exercises for this series. These innovative and effective fitness tools will enhance workouts and make great healthy gifts throughout the year.

Lisa Newman, a certified personal fitness trainer, consultant and exercise physiologist, owns Perfit Inc. E-mail questions to perfitlisanewman@aol.com.