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Title: Abs, Rear, And Walking I have a question.I used to walk 4 miles a day at about 3.8 mph. I havent walked for about a year, but started back about a month ago.The problem is, I cant seem to get past 1 mile before the muscle that goes down the front of my legs, between the knee and shin,is KILLING me. It gets so bad I cant walk and have to stop. I cant figure out why I cant seem to build up to the distance I used to walk. I do some light stretching before I walk, and then stretch after I walk, but it doesnt seem to do any good. Also, can anyone give me some good exercises for my abs, and also for my "bottom" I am tired of it running down the back of my legs..lol Name: boree Date: Aug. 26th, 2000 Title: Re: Abs, Rear, And Walking What you're experiencing are shin splints. These are very painful and not always easy to heal. It could be that you need new shoes 'cause that one you are currently using have lost their support but it also might be that your legs just can't take the impact of the pavement. A good exercise to do while trying to heal those pesky shins splints is swimming because there is little impact - try aqua aerobics! Stretching is very important when it comes to injury prevention. Are you sure that you are stretching your shins properly (once after a five minute warm up and then after you cool down)? What I do is stand on a step (facing the steps) and press the front of one foot against the front edge of the step I'm standing on. You should be pressing so that your feeling a stretch but not very hard. Hold the stretch for 30 seconds. If you're shins are not healing, you might want to consider going to see a physiotherapist but this can be costly. AB Exercises: 1. You've got your basic lie on your back, knees bent, feet shoulder length apart, hands either crossed over your chest, up by your ears or straigth above your head (in order of increasing difficulty), find a spot directly above you on the ceiling and lift toward it. Make sure that it's your stomach muscles that are doing the lifting and not your neck. Keep your lower back against the floor and think about pulling your abs towards the floor right along with your lower back. 2. To add difficulty to the above exercise, extend one leg out in front of you while you are lifting, then lift the leg so that the knees are even with each other (other leg is still on the ground) and then lift it straigth in the air. Repeat this with other leg. 3. For your obliques (muscles under those love handles that we all love!) get in the same position as in #1 but cross one leg over the other and have one foot on the other leg's knee (I hope this is clear). The arm on the side of the leg that is not crossed over, have that hand near your ear and the other arm straight out to the side for support. Lift up towards that spot on the ceiling and then over to the knee that is crossed (the one that is sticking out to the side). It's REALLY important that it's your shoulder going towards that knee and not your elbow! Do the same with the other leg being the one that crosses over. Butt Exercise: Get on all fours but with your elbows on the floor rather than your hands (elbows and knees shoulder width apart, spine straight). With one leg at a time, lift up and down with your knee remaining in a 90 degree angle (do sets of ten and then switch legs). Make sure your spine stays straight so you're not straining your back and keep your head down. Do add more intensity, when your leg is up do some quick reps. Hope this helps and if you have any questions just email me! Good luck! Jane Also, can anyone give me some good exercises for my abs, and also for my "bottom" I am tired of it running down the back of my legs..lol Name: Jane Date: Aug. 30th, 2000 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |