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Body Work Episode 2

February 18, 2008 - 6:23am — Leah Beckingham
In this week's episode of Body Work, we meet Joy. Much like the rest of us, Joy is trying to get in better shape for summer. To start her off on the right foot, I let her in on a trade secret—lunges. Lunges work our biggest muscle groups to help us lose weight while building strength! Let's see how Joy does!

Check out other episodes of Body Work here: Episode 1 Episode 3 Episode 4

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37 Comments

February 28, 2008 - 3:42pm — copsandrobbers

don't forget to stretch afterwards.

For all you ladies out there, a reminder to always stretch BEFORE and AFTER your workouts. You will notice that the muscles you have been working out will tighten. By stretching before and after your workouts, you not only prevent injuries, your muscles will also heal faster.

Very important note, try stretching for a minute per stretch, especially after your workouts. Accordingly to studies, stretches are only effective if you give each stretch at least 30-60 secs.

B.

February 27, 2008 - 2:31pm — dj_noodles

yeah i'm curious too. how

yeah i'm curious too. how many reps do we do of each kind of lunge: left leg, right leg, walking lunges? and how many sets do you typically recommend?

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February 27, 2008 - 11:34pm — Leah Beckingham

how many

Start with 15 lunges each leg, after 2-3 weeks start walking lunges 15-20 reps 2 sets. Lunges are a wonderful exercise which strengthens the muscles and supports the joints if done correctly. They are a great functional exercise. Enjoy your results!

February 25, 2008 - 9:39am — Missy77

For anyone who watched this,

For anyone who watched this, this is a DANGEROUS EXERCISE to do if you have not been working out for a while. If you cannot do a lunge without leaning forward, bending your knee sharper than a 90 degree angle, or throwing off your five points of posture, then you need to start off with easier exercises.

Start off with leg lifts where you lift a straight leg up from the ground to about a foot/foot and a half off the ground. Do ten lifts (repetitions) on each leg, and do three sets of ten total. Eventually after a week or several weeks depending on your own strength, build this up to three sets of 30 lifts. After this, then you should attempt the lunge.

Those with knee injuries need to be extremely cautious with the lunge, because it will put a lot of pressure on the joints, especially if done incorrectly.

February 23, 2008 - 9:55am — GreenEyes325

How many sets do you

How many sets do you typcally do of lunges, or is really meant to be more of a cardio styled workout?

February 21, 2008 - 7:00pm — yukita

okey...

thanks leah, iam gonna try it!!!!! u r so strong!!!!!

February 21, 2008 - 1:30am — t_daze

Leah...you are wonder woman

I have been a runner for a long time and have been doing the same exercise routine for awhile and the body stopped to ache..I know it sounds a little sick but I love the pain after a work out...
doing your lunges has sent my legs and bum into hysteria...
Thanks so much for your tips..I will most d ef keep watching for new exercises...
DAMN im sore today...feels good:)
Thanks again girl

(and Ilene...so AWESOME to see you replying-you really are my mentor..thanks)

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February 21, 2008 - 6:49pm — Leah Beckingham

The burn!

Glad the lunges are putting a kick back into your workout. I love lunges and love to feel the burn too! Its a great way to really wake up your muscles and switch it up. Glad you are enjoying them!

February 20, 2008 - 1:19am — Teresa

Question..

Because Joy is learning how to do lounges (taking into accout it's not a very friendly exercise for begginers because of the "cramps"), I'm not sure if I remeber this correctly, but isn't it a good idea to follow her movement with your hands on her hips preventing the client from recruting other muscles because of a bad posture, and moving foreward over her toe? I was thinking that maybe a bad technique and recruiting unnecesary muscles is why she feels it also on her back.

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February 20, 2008 - 6:29am — Leah Beckingham

recap

Hi Teresa,
Lunges are actually a fundamental exercise perfect for a beginner as it is a functional movement where improper technique is used to often.I am not sure which "cramps" you are mentioning? I asked Joy to place her hands on her hips to help her balance and the reason she is feeling her lower back is that her back extentsors are engaging and her weak transverse inserts in the lower back. We also talked about preventing your toe going over your knee as this would causes unnecessary pressure in the joint.

February 20, 2008 - 8:01am — Teresa

Hi, I agree 100% with the

Hi, I agree 100% with the exercise, and I know it's good for begginers, but I meant that it's not a frendly exercise because often clients hurt 48 hours later.. And I agree with what you said about the hands on the hips and the knee, but I was wondering if you've ever put yourself your hands on the hips of the client to help them stabilize, as a helping technique? I just got my NSCA CPT, so I'm just starting. It's just a friendly question.. Thankyou for answering though :)

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February 27, 2008 - 11:44pm — Leah Beckingham

lunges continued

good question! Depending on the client and their fitness level i sometimes do put my hands on their hips to help them stabilize. Feeling a slight burn within the 48 hours following lunges is normal and a great way of "waking up your muscles". I don't think of it as being unfriendly, I like to think of it as challenging and re-awakening the body. Trust me our bodies thank us for it! :)

ps Good for you for doing your NSCA CPT! Welcome to the field!

February 19, 2008 - 9:55pm — brownsugar200420046

Thanks so much Ms.Leah!!!!

Thanks so much Ms.Leah!!!! Do you have anythin for cuttin down on those hips.

February 19, 2008 - 8:20pm — snowboardgirly

Whoa... i didnt' know lunges

Whoa... i didnt' know lunges did THAT much.... I guess I should incorporate that into my workout more. Thanks :)Hopefully this helps with the new muffin top.

February 19, 2008 - 2:03pm — LMSA

HOW ABOUT

Another GREAT TO THE POINT bit of information. Thanks.
Will squats and leg extensions work equally as well?
Thanks
Betty

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February 19, 2008 - 7:35pm — Leah Beckingham

squats and leg extensions

Good Question! Lunges and squats are both great compound exercises meaning they are using more muscles than an exercise such as a leg extension. They will burn more overall calories and raise your heart rate as opposed to leg extensions. Isolated exercises are important as well but best done towards the end of a workout. You'll read more about that later...Hope that helps you out!

February 20, 2008 - 12:15pm — LMSA

Squats LE

Thanks Leah. Looking forward to what's next.
Betty

February 19, 2008 - 1:40pm — luckylinlove

thanks for the tip

just wanted to say thanks. it also helps when we do them in the kickboxing aerobics class i am taking 2 days a week.

February 19, 2008 - 12:39pm — mardi o

Leah's Lunges

Leah- I enjoyed watching, but what can I do while I am on the chair? If Joy only exercises once a year, she's amazing. She knows what all her body parts are called...
mardio

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February 19, 2008 - 7:41pm — Leah Beckingham

Chair exercises

Chair exercises (without using weights I assume)
You can try doing alternating leg raises while trying to keep your belly button pulled all the way in. This will engage one of your deepest abdominal muscles.

Start by engaging your abs (pull your belly button towards your spine) and lift your leg off the floor keeping a bent knee (the hard part is not to let any other part of your body compensate) while keeping your belly button in that pulled in position. Make sure to alternate legs. Five seconds lifting up and five seconds down. Let me know how it goes!
ps I think my lingo rubbed off on Joy!

February 19, 2008 - 9:22am — Mimi Mcjen

Holy Cow!

Boy did I ever need to be doing lunges!
After my second day of lunges I'M SORE.

But it's a good sore.

Thanks Leah!

February 18, 2008 - 8:46pm — minniesota54

Leah, I tried it and it felt

Leah, I tried it and it felt great. Thanks for the tip about keeping your hands on your hips to keep balanced.

Now, do you have any tips on the art of the lunge into the girl you're interested in? (j/k)

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February 19, 2008 - 7:47pm — Leah Beckingham

hmmm

I don't think that is my expertise however I always say just be yourself! And don't be scared to put yourself out there a little bit. You never know until you try, and if you don't try you may be missing out! :)

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February 20, 2008 - 7:26am — ilene

Leah's just being modest

Leah's just being modest here.

February 18, 2008 - 9:50pm — dandelionbutterfly

minnie

"Now, do you have any tips on the art of the lunge into the girl you're interested in?"
for that, don't keep your hands on your hips ;)

***************************************
it's ok. just own your own shit. )O(

February 18, 2008 - 3:19pm — Sue Hawkins

I NEED HELP WITH GETTING MY BODY BACK AND MY FITNESS LEVEL UP

Hey Leah, its great watching your Body Workouts, but I really need some help.

I am due to have my third hip replacement on April 29th and I also have a prolapsed disc in my lower spine, so exercise is really non-existent for me. I do go out for a walk everyday, but that doesn't really cut it. I haven't been able to work for over a year now, so I guess I have really let myself go. I am 6ft 1in tall and weight 16.1/2 stone, so I am considered overweight for my height.

What, if anything, can you suggest I could do that will start to tighten and tone up my muscles and shift some of this excess weight? PLEASE CAN YOU HELP ME, I REALLY WANT TO GET FIT AND IMPROVE THE WAY MY BODY LOOKS.

February 18, 2008 - 12:52pm — Cici

lunges

thanks Leah. this is great. i started jogging every other day since mid january, its probably too early to start seeing any big results, but anyway im trying to get rid of the love handles. Joy said that she felt the lunges in her lower back, will that also help for the love handles?

February 18, 2008 - 12:16pm — Onceupon

ouch

I expected to watch some of the actresses from TLW making exercise, showing us how they keep fit or whatever. Ourchart should think of it; that'll make this section much more interesting. Though it's already interesting, but...you know what I mean U_x

February 18, 2008 - 11:05am — Mimi Mcjen

Thanks for the reminder!

Lunges!!!
Part of the clip cut-out on me.
How do we protect our knees?
mj

February 18, 2008 - 11:27am — freelance daydreamer

to protect your knees, dont

to protect your knees, dont let them go past your toes when you lunge

February 18, 2008 - 11:31am — Mimi Mcjen

Free,

Thanks for the info.
mj

February 18, 2008 - 10:34am — dandelionbutterfly

=)

yay! thank you! i'm really looking forward to this blog and the videos. it would be nice to be able to put together a workout that doesn't just bore me.

***************************************
it's ok. just own your own shit. )O(

February 18, 2008 - 10:29am — madly

THANK YOU LOVE YOU THANK YOU

Thanks Leah.. i hope you do realize that your work is reaching out to so many.. spreading awarness and motivation.. i would like to compliment you on your efforts.. thanks again

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February 18, 2008 - 7:32pm — Leah Beckingham

Thanks!

I am glad you are enjoying the blog and videos! Health and fitness is so important to our mind, body, and spirit. Stay tuned for all the great topics coming up!

February 18, 2008 - 9:34am — Juniper40

This is such a great idea

This is such a great idea for so many reasons. Thanks Leah for helping America get healthy and fit! :)

February 18, 2008 - 9:22am — marlz

This is AWESOME!!! i love

This is AWESOME!!! i love yah Leah. this is really great, keep it coming *kisses* Ü