By: Susan Heart

Work those legs…..

Last week we spoke about taking care of your precious feet. Making them feel relaxed, therefore the body can feel the effects. If you tried the few items listed you found that your whole body relaxed and that is great. If you didn’t try it … go back to the article (Soothe Your Feet) and do what it suggests; for life. Don’t you deserve it??

Now we’re going to work those `Gams’ - that’s French slang for `legs’. Sounds sexy, doesn’t it? And don’t you want sexy, shapely legs for the holiday season and for life?

Well then, don’t waste any more time. Get your Yoga mat, lay down on your side, on the floor, and let’s go ...........

P.S. Don’t forget – ALWAYS HOLD YOUR TUMMY TO YOUR SPINE, the Pilates way!

Outer Thigh Leg work: `Forward / Back Swing’

Lie on one side of your body, legs are slightly forward, as if your legs were a kickstand on a bicycle. One hip stacked on top of the other. Hold your navel to your spine. The top arm is bent and your hand is on the floor in front of your waist. Have a long neck and relax your shoulders.

1. Lift top leg hip height; flex the top foot at the ankle. Inhale, gently swing top leg forward to 90 degrees, double pulse leg here.

2. Exhale, Gently and controlled, swing top leg back, extending from hip, point foot.

Don’t let the torso rock at all. Keep the top leg as long as the bottom leg.

Repeat sequence 9 more times.

The WHOLE UPPER LEG exercise: `Hot Potato’

Rotate your top leg so that the heels are touching, not the toes touching. Lift the top leg and tap the heel in front of the leg that is stationary on the floor. Lift the top leg up again, to the starting position. Tap the top leg behind the leg that is stationary on the floor. Lift the top leg up again, to the starting position. Don’t kick the leg up high; it’s a very small fast move.

Do this forward / back tapping exercise for 20- 30 sets. You should feel your leg muscles tightening now.

Don’t forget to do the same on the other leg…

Inner Thigh Lifts

Cross your top leg over your bottom leg and bend the top knee so that the knee is pointing up to the ceiling. Place the foot flat on the floor and hold that ankle with the same hand and ankle. Slowly!!! lift and lower the bottom leg – at least 20 times !!

Now create small circles with that bottom leg – 10 times each way – clockwise and counter clockwise.

Did you feel that? Were your abdominals being held to your spine? Was your neck relaxed? Were you breathing??

Have fun with these exercises. They will change the shape of your legs to make them even more `Playa Ready’ for whatever your hot weather clothing needs are.

Sue Heart is a certified Pilates trainer and a former Rockette for Radio City Music Hall for 16 years. She currently owns her own Pilates studio in NJ, USA and visits Playa del Carmen to do seminars and teach. You can reach Susan through her website www.roxysbodyspecific.com.

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