Firming inner thighs

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Summer Shape Up

Want to have a body like an Adonis or some other Roman god or goddess? It could help to be trained by one local man who’s had gyms in Italy.

It’s not a claim martial arts and bodybuilding expert, Sensei Burnell Williams makes but it was fun to write.

At 78 he’s likely the most senior personal trainer in Bermuda; in fact many of his students have become trainers and teachers of martial arts also.

Body & Soul asked him how to tone inner thighs without using equipment.

His recommendation? Do forward and side lunges.

Visit www.royalgazette.com to see Sensei Williams of the Olympic Club demonstrate forward and side lunges.

Exercise: Forward lunge

Muscles used: quadriceps, gluteus maximus, adductor magnus, hamstrings

Technique:

1) Stand straight legs together toes pointing forward. You can hold onto something sturdy at your side, to help you maintain your balance if necessary. A chair, or even kitchen counter can work well.

2) Step right leg forward and lower hips to the floor by bending the knees, keeping back straight.

3) Make sure the right knee is in line with the toe

4) Hold for three seconds

5) Step right leg back to starting position

6) Repeat steps two to five, 15 times on each leg

7) Repeat steps two to three on right leg

8) Slightly straighten, and bend the knees until the muscles at the back and inner thigh burn

9) Repeat steps seven to eight on left leg.

Exercise: Side lunge

Muscles used: gluteus maximus, hamstrings, hip adductors, and quadriceps

Technique:

1) Stand straight legs shoulder width apart toes pointing forward

2) Hold onto something sturdy in front of you. The back of a chair will work.

3) Step right foot out to the side allowing your hip to rotate about 45 degrees

4) Squatting on the right leg until it is parallel with the floor, body weight should be on the left leg

5) Right foot flexed up toes pointing toward the body

6) Push your bottom down

7) Rise and alternate leg in a smooth continuous motion

8) Do 15 sets as a warm-up then continue until the muscles are fatigued

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