As I sit here sipping wine and contemplating my sanity, I do have to say that it is very nice to have a relatively quiet passing of the new year holiday season; and by that I mean without fire alarms, ambulances or other embarrassing emergencies that do nothing but constitute gossip and discontent amongst the family and co-workers that we tolerate with endearing submission!
That being said, let's get down to brass tax: weight. Oh, yea....I just went there! I don't hear too many resolutions such as "this year I'm gonna have more orgasms" or "this year, I'm gonna save my millions for charity". What I generally hear is "I wanna get in shape". OK, missie, well that's just great. WTH are you referring to, anyway?? Marylin Monroe? Jane Seymore? Kirk Cameron? Ooooooooo, I get it...John Wayne! :D Either way, "getting in shape" is a broad term for "fixing myself to my standards". So, given today's standards, I'm going off the assumption that you want to look like a 20 year old sorority girl at a pool party in her prime wearing a thong. Welp, gotta tell ya that unless you are already that girl, ain't gonna happen. However, you DO have the right to look downright HOT no matter what your age, so we are going to discuss a few ways to get this done.
MAJOR CAVEAT: I've read a few of the muscle building magazines for women and some of those exercises may tighten your tushie but will also open your bladder for peeing. Yup, that's right. Peeing all over yourself during exercise, laughing, coughing, sneezing or any other time is a MAJOR bummer, not to mention a total turn-off for your significant other. I can't think of a time where I've heard a woman say "WOW doctor....this incontinence (peeing on one's self) is AMAZING!!! My guy loves it, and no lube!!" Uhhh, no. First and foremost, wide-leg exercises should be avoided. Why? because the wider your legs are during a squat, the more weight is focused on the center of the gravity which is...yes, you guessed it...the bladder, vagina and rectum. Those things are all supported by a group of muscles that CANNOT be fixed without surgery, and once you mess them up you will need surgical correction. Now then, let's talk about how to lift that butt up without ruining your "down there" lady bits.
So most women would LOVE to have the all-tight rear that we had in our teens, or at the very least that bootie other enviable women had or currently have. To help me develop a bottom line workout plan that will tighten your tush AND leave your poor bladder and vagina alone, I spoke with Personal Trainer Extraordinaire from Gold's Gym, Pat Saracino. Pat has developed a "down there" workout plan to keep your butt off the floor and your legs looking model-hot without compromising the all-fabulous vajay-jay. Here's what he got!
“Down There” workout plan
Warm up/ Cool down
1.
Externally rotated straight leg raises 2x 25
each leg
2.
Lying hip abduction straight leg 2 x 25 each leg
3.
Supine single leg raises, Toe out 2x12 each leg, toes up 2x12 each leg
4.
Exercise ball hamstring curl 2x20
1.
Weighted Bench Squats 15,12,10
2.
Leg Press, high narrow stance 3x25
3.
Tall step up 3x 15 each leg SUPER SET:
4.
Deep wall squats 3x20
5.
Dumbbell Romanian deadlift 3x12 SUPERSET:
6.
Lying hamstring curl 3x15
7.
Cable hip abductor/ adductor/ flexion 3x15 each
And before you ask, yes I did try each and every one of these and they have the doctor seal of approval. Just remember: NO wide legs. Keep your legs right at shoulder width OR closer, as if you were casually standing. keeping your feet together during these will take ALL the focus off of your vagina and bladder and keep it on your legs and butt, where it belongs anyway.
The warm-up can be a light 10 min jog or 10 min on a machine of your choice, just to get your heart rate up. You can google or youtube how to do these for proper execution or just tell your trainer if you have one. Be up front and tell your trainer that you love your vagina and won't do wide-leg anything so they get the idea. Men AND women alike will appreciate that one!
One other thing: you are going to want to adjust your diet. My general advice to get people on the right track is this: if you have to google it, don't put it in your mouth. Can you grow, harvest or kill it yourself? No? Then don't eat it! Gross! I know for a fact that I cannot go out and harvest locust bean gum, whatever that is. So ditch the boxed/bagged/canned food and start eating stuff you can get yourself. Wanna make something? Fine. Do it from scratch using ingredients you KNOW are good. Lay off the oils, fats, and other crap that companies put in your food. Personally, Bob's Red Mill makes some great, simple foods that are healthy; Kashi cereal is good as far as cereals go and frozen veggies are nowadays as good as fresh. Is this stuff more expensive? No, not really, if you add up the cost of making it yourself. Big Lots sells that Bob's Red Mill for way cheaper than the grocery stores. Too busy? I don't think so. Crock pots are a working mom's best friend! Learn it, love it, and stay away from the jar sauces. Back away from the jar. Herbs and spices work just as well at flavoring if not more.
Try this recipe: Take a whole chicken (around 7 or 8 dollars); in the morning before work, prepare it like this: cut up a lemon and half an onion into large chunks. add a generous splash of olive oil to wet it. Throw in a handful of sea salt (also cheap now), and fresh rosemary (1.98 at most stores, the little packs of fresh herbs). No need to cut up the rosemary, just throw it in there. Mix it all up, and stuff it right up the butt of that chicken. Drop it in the crock pot on low for 4-6 hours with a cup of water; your crock pot should automatically switch to the "keep warm" status. When you get home, voila! A wonderfully fragrant and flavorful roasted chicken. Make some whole grain side (such as cous-cous) and veggies (steamed broccoli or other) and there you have it. Dinner in a snap! What to do with the left-over in the crock pot? Don't throw it out! Leave it for the weekend. Dump the whole thing in a big pot with lots of water and boil it for an hour or two. Pour it in a strainer, save the broth and rinse with cold water. pick out the bones and skin, left-over rosemary branches (leave the green leaves that are left) and lemon. put it back in the broth, add some celery and carrots, and BAM! Home-made stew that didn't come from a can! Awesome, right? Now, miss "I don't eat healthy because it costs too much!". Add up the cost. 2 meals at least, more if you pick at the chicken for lunches, 12-15 dollars tops. See?
Alrighty, my dears, time to go. My own workout is calling, and yes, you guessed it...today is legs day! Take care, and feel free to post your questions! More to come!-The Doc