Free Subscription to Debbie Mandel's Acclaimed Wellness Newsletter

Frank Mikulka's Weekly Fitness Tip - 01/25/2005


Itís the time of year where I start getting into my lower body and really start working my legs and abs; any suggestions on a program that I could use?(Tricia, Syosset)

Iíll give you some basic standards that will place you on the right road barring any knee, hip or joint injuries, you can do:

  • Basic squats using your own body weight, or with a body bar resting on your shoulders, or holding dumbbells. Aim for 12-15 reps, slow and controlled, 2-2 cadence.
  • Lunges Ė forward, reverse or lateral. Control the movements feet flat; push off with the whole foot, particularly your heel.
  • Abductor/ Adductor machine or you can do side legs lifts and inner thigh moves with your bodyís own resistance or with ankle weights.
  • Hamstring machines- alternate prone position with seated. Also, you can try doing mat work using fitness magazines or books to guide you.
  • Calf raises to get the blood circulating in your legs. You can use your bodyís own resistance or weights positioned on your shoulders. Try to stand on a step in order to go up on your toes and then stretch down on your heels.
A little cardio to compliment your weight training coupled with a sound nutritional program to establish balance. With all this you will be strutting strong.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on