Take 10,000 Steps Today!

Do you sit at a desk all day? If so, you probably only walk about 3,000 or 4,000 steps each day, meaning you have a sedentary lifestyle. People with sedentary lifestyles are more likely to suffer from overweight, obesity and type 2 diabetes and generally have poorer health.
If you want an easy way to increase your activity levels, and change your sedentary lifestyle, the 10,000 steps program could be just what the doctor ordered. By increasing the number of steps you take each day, you can work toward a more active lifestyle, and improve your overall health and fitness.
For a 10,000 steps program all you need is a pedometer and your own two feet. A pedometer is a small electronic device that can be attached to your belt or waistband. As you move around during the day it counts the number of steps you take and adds them toward your daily total.
When you first start to use the pedometer you will become familiar with just how many steps you usually take in a day. At first it might be discouraging to see that your total at the end of the day is a long way from 10,000 steps, but the good thing about working with a pedometer is that you can set your own daily or weekly step goals and monitor your progress. You can gradually increase the number of steps you take up to 10,000, which is the equivalent of walking for about an hour and 40 minutes, and watch your weight drop at the same time!
Research shows that you don't have to do all your exercise in one hit for health benefits to accrue. Small amounts of any physical activity throughout the day all add up to provide health benefits – and that’s what makes a pedometer a great way to increase your activity level. A pedometer lets you count all the steps you take throughout the day as you exercise, no matter when you take them.
*
Toning Your Thighs and Butt

One of the most common areas that people want to shape up is the thighs and butt. By following this routine three to five times per week for eight to 12 weeks, you will notice significant improvements in the muscle tone and shape of your thighs and buttocks. These exercises will also help to strengthen your knees, ankles, hips and lower back. Perform all exercises slowly with as much muscle control as possible and pay careful attention to correct technique for best results.
5-minute Warm-up

Five minutes of light to moderate cardiovascular exercise is recommended before you start any form of strength training. This will help to prepare the muscles for exercise, giving better long term results. Any form of cardiovascular exercise such as brisk walking, light jogging, jumping on a mini trampoline or riding an exercise bike is suitable.
Half Squats

Stand with your feet a little wider than hip width apart, and turned out three to five degrees.
You can place your hands on the waist, or hold a pair of dumbbells in the hands to increase the weight.
Lift your pelvic floor muscles, and pull the lower abdominal muscles back towards the spine.
Slowly and with control, squat down until the thighs are parallel to the floor.
When you are squatting, make sure you keep your back straight, leaning forward a little from the hips, and sticking the butt out a little. As you squat down squeeze the pelvic floor and lower abdominal muscles to give you extra support.
Slowly and with control stand back up to the starting position, without locking the knees.
Do two to three sets of 10-15 repetitions


Lunges

Stand with your right foot about three feet in front of the left. Lift the heel of the back foot off the floor.
You can place your hands on the waist, or hold a pair of dumbbells in the hands to increase the weight.
Lift your pelvic floor muscles, and pull the lower abdominal muscles back towards the spine.
Slowly and with control, squat down until the front thigh is parallel to the floor. Allow the back knee to bend so the back knee just touches the floor and the end of the movement.
Slowly and with control straighten the front leg back to the starting position without locking the knee.
Make sure you keep the back straight, abdominal muscles and pelvic floor firm, and keep the front knee in line with the middle toe as you bend the leg.
Do two to three sets of 10-15 repetitions


The Horse Stance

Take the feet about three feet apart and turn the feet out 45-60 degrees. Pull the knees wide and lift the arches of the feet, so the shinbones are vertical, and the feet are pointing in the same line as the thighbones.
Squeeze the buttocks, lift the pelvic floor and lower abdominal muscles in and up towards the base if the spine. Keep the natural curve of the lower spine (don't slump, or excessively arch your lower back).
Place the hands on your waist.
Very slowly and with maximum control lower your hips six to eight inches down towards the floor. Then squeeze the buttocks as you slowly lift back up to the starting position.
Make sure you keep the knees in line with middle toe as you bend them. Keep the pelvic floor, lower abdominals, and outer buttocks firm during the exercise.
Repeat 10-50 times.


Butt Toner I

Lie on your right side, supporting the head in the right hand. Flex your right knee and hip to 90 degrees, but keep the left leg straight, in a straight line with the rest of the body. Then turn the left leg inwards at the hip, so the left foot points towards the floor as much as possible. Pull the pelvic floor, lower abdominal and waist muscles firm.


Slowly and with maximum control lift the leg to 30-40 degrees, without allowing the pelvis to move.


Slowly and with maximum control lower the leg down until the toes of the left foot are one inch from the floor.
Do two sets of 10- 20 repetitions.
You can use light ankle weights to increase the resistance if you wish.
Butt Toner II

Lie in a similar position to the previous exercise, however this time, straight your left leg straight out in front of you, so your left hip is flexed to 90 degrees. Make sure you keep the inward rotation of the left hip, so the toes of the left foot point to the floor.


Slowly and with maximum control lift the leg to 30-40 degrees, without allowing the pelvis to move.


Slowly and with maximum control lower the leg down until the toes of the left foot are one inch from the floor.
Do two sets of 10- 20 repetitions.
You can use light ankle weights to increase the resistance if you wish.
Inner thigh Ball Squeeze I

Lie on your back, with an exercise ball between the knees. (If you do not have an exercise ball, you can use a football, or even a rolled up pillow or blanket). Have the knees bent. Firm the pelvic floor and lower abdominal muscles.
Slowly squeeze the exercise ball with the knees as firmly as you can. Hold for ten seconds.
Do two to three sets of 10-20 repetitions.


Inner thigh Ball Squeeze II

Lie on your back, with an exercise ball between the feet. (If you do not have an exercise ball, you can use a football, or even a rolled up pillow or blanket). Have the knees straight. Firm the pelvic floor and lower abdominal muscles.
Slowly squeeze the exercise ball with the knees as firmly as you can. Hold for ten seconds.
Do two-three sets of 10-20 repetitions.


Stretches

After you have performed the above routine do the following stretches and hold each stretch for 10-30 seconds.
Hamstring Stretch

Sit on the floor and stretch one leg straight out in front of you. Tuck the heel of the other floor in towards the inner thigh. Stretch as far down the straight leg as possible. Feel the stretch along the back of the straight leg.


Hip/spine Stretch

Sit on the floor and place the right heel next to the outer left hip, and the left foot next to the outer right knee. Cradle the knee with the right elbow and place the left hand on the floor behind the back. Turn as far to the left as possible. Feet the stretch in the left buttock and spine.


Quadriceps Stretch

Stand on your left leg. Grip the right ankle with the right hand, and pull the heel towards the buttock. Make sure you keep your abdominal muscles and buttocks firm. This will help you to keep the back straight, and prevent you from arching the lower back.
Pull the right knee back and squeeze the buttocks to increase the stretch.
Hold for 15-30 seconds
Repeat on the opposite side.

Thanks for the info!!!!

Great input!