Dear Victoria:

I can't afford a gym so all exercise has to be done at home on the floor.  That is my workout station.  Could you give me exercise that one could do for the thighs on the floor?
thanks,
Jan

Dear Jan:

Thanks for your email and good news! I find the best exercises for the thighs can be done at home.
 
1) Squats are the best! They not only work the thighs but the quads and rear. Great overall lower body toner.
    Stand with feet just wider than shoulder width apart (just starting out you can hold onto the back of a chair) and sit back as if you are sitting down in a chair BUT the KNEES MUST BE OVER THE ANKLES NOT THE TOES! You don't want to hyperextend and hurt your knees. Start out by doing 8 slowly and gradually increase to 12 as it becomes easier.

2) Another standing one, feet together and knees together and squat down again (as if sitting in a chair--rear is sticking out and knees are over ankles) and squeeze inner thighs and rear as you come up. Repeat 8-12 times. (you can hold onto back of chair for balance, if needed)

3) A third standing exercise:  Feet together but toes pointed out. (heels together) Get ready to travel to the right by moving right leg out and squatting slightly and dragging the left foot on the floor you will squeeze the thighs as you bring the legs back together to the starting position. Do this twice to the right and twice to the left about four times. Don't worry if you don't get this right away. It's not as complicated as it seems (in print!).

Floor exercise:
1) My favorite is lying on one side. Rest head on left hand. Right leg crossed over left. Take the left leg and raise SLOWLY up and down for about 12 repetitions. Then take the same leg and raise up SLOWLY three times and lower for one. Do this 12 times. If you have the energy, return for last 12 reps by raising SLOWLY up and down again.  
  Turn to other side: Right arm supports head. Left leg crosses over right. Now do the same thing on the right leg. Raise up and down slowly for 12 counts, then raise slowly up for count of 3 and down one for 12 repetitions and then your last set of 12 is up and down slowly.

That should get you started. Of course, toning alone won't get you great thighs. You need to burn any fat by doing some sort of cardio like walking daily and watching what you eat!
Good luck and contact me if you have any questions about the above exercises! I may try to send you via email some exercises that will demonstrate some good lower body workouts you can do at home.

All the best,

Victoria

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Dear Victoria:

I'm turning 61 in a few weeks; yo-yo dieted all my life; exercise little to none....I know I need to get started.  The question is how?  Do I get involved in a group or work with a personal trainer?  My daughter thinks at my age yoga or pilates is the way to begin.  I'm trying to diet but know that exercise will help and that it is part of my entire problem. Got solutions???

Karin

Karin:
 Great to hear from you and congrats on taking the first step by asking the right questions!

1) You MUST check with your doctor per a physical  that you are in good health to embark on an exercise program.

2) Invest in a good pair of walking/running shoes with good support whether or not you belong to a gym. If you have special needs for your feet, it is worth to go to a store like Fleet Feet or the Running Center who can watch the way you walk and provide the proper inserts, if needed, and the right shoe. This is KEY!

3)  Do you belong to a gym? If so, which?   If not, put on those shoes and get walking! Sounds like motivation is your weak area so that's where a buddy can help. That's why I like a club/gym. It is important you speak up and tell them what you need.

4) Since you are a beginner to exercise you want to go through an orientation of some sort at the gym you belong. This should be something they do for free!  The YMCA's provide this for their clients. It is important you ask and get someone to show you the machines, what they do, (they should size you and write it down for you on a prepared form that lists the weight machines) and they should show you every piece of cardio equipment, treadmill, included. I can always tell when someone doesn't know because they wander aimlessly. Not a great use of your time!

5) It is easier and more fun to exercise with a buddy. That being said, joinng a club/gym allows you to meet others your age and find classes that interest you. I don't know your fitness level. Pilates is great but I'd rather you start with a beginning yoga class. I still think walking is the best for you at the start....you need to get moving! Classes for stretching...or water classes are great on the joints. Ours are very popular.

6) A personal trainer isn't a bad idea to get you started. They will show you proper form and give you a schedule to follow.
Again, at the YMCA, (I work at one so that is my example!)  you can even use a personal coach. It is free and they consult with you and then give you a workout to follow. Then every week or two they check in with you. (unlike a trainer who could meet with you more than once a week)

7) DON'T BE INTIMIDATED! Most people are too worried about themselves to check you out. (at least, that's my observation)
Plus, at a family friendly gym, they will gladly help you out. Others who have been exercising for a while enjoy sharing their knowledge and like to see others succeed.

8) Regarding your eating habits. For now, JUST GET MOVING! Eat as you normally do and then start making small changes after about four weeks of CONSISTENT exercise. It is the CONSISTENCY that will bring you success and help you feel better, not so much the intensity.

9) CURVES may be a good fit for you. Check out the closest one and see if you like their program. It is imperative you visit a club/gym before joining.

10)  Get back with me. I want to hear what you decided. Also, I want to hear back from you about your eating habits in four weeks so you can start to make those changes. You don't want to be overwhelmed--you've got enough new things happening!  
  I look forward to hearing from you, Karin!

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Dear Victoria:
I am a 36-year-old wife and mother of two young children. I am about 50 pounds overweight. I have been working out five days a week, walking for one hour on my treadmill and STILL no weight loss. I am getting discouraged. Help!
Regards,
Kara M.
Alton, Il