TODAY we continue with exercises for the build-up to the road march for all carnival enthusiasts.

Two weeks ago we concentrated on a few exercises for the abs, trying to get that midsection looking right for the road. Now we are going to focus on a few exercises for the lower body, specifically the legs and glutes (muscles of the buttock).

You know how much your legs are going to be called on to carry you through what you expect to be a fun, but taxing day. This will ring true even more so for those who will be marching in one of the costumed bands, because it will pretty much be an all-day affair. Your legs need to be strong enough to carry your weight and handle the pressure.

Let’s break down an exercise that is familiar to most, but executed properly by very few: Squats.

SQUATS

Squatting is extremely effective in performing leg transformations from weak and unattractive limbs to strong, sleek, sexy legs.

Strength gains in the legs that can be derived from squatting are considerable, and even measurable, especially in the case of working out in a gym. However, being well aware that many of you might not currently have access to a gym, I will discuss it in a more general sense.

To start, stand with the feet shoulder-width apart. Also, be careful to have your toes pointing straight ahead and not off to the sides. Your neck, spine and pelvic bone should be stabilised and neutrally aligned. Knees should be soft and steady, but not locked into position.

Keep your chest up and shoulders back, not rounded forward, and contract the abdominal muscles. You can already see how many muscles and joints, away from those in the legs, are engaged even just in beginning the exercise. This makes squatting almost a total body exercise and, in my estimation, one of the best exercises ever created.

Now, begin by lowering the hips while pushing them back — much like you would if were touching your buttocks onto a chair positioned behind you and allowing the knees to flex naturally as you do so.

Be careful not to have your knees overshoot your toes as this wil put pressure on the knee that will manifest itself in months and years to come. Lower your hips until the thighs are basically parallel to the floor. While doing so, the torso should remain upright and the chest lifted just as it was in the starting positon, and the heels should at all times be flat on the floor.

You should never be balancing on the balls of your feet during this exercise. During this phase of the exercise, that is the lowering of the body, you should be inhaling. Conversely, you should be exhaling on the way back up. Proper breathing is very important to maximising the benefit of this exercise.

Extend the knees, lifting the hips all the way back to the original position. Squats are very good, not only for the legs, but also in lifting and tightening butt muscles. So too with the isometric contraction of your abdominals at the start of the exercise, there is also increased calorie burning.

LUNGES

Just like width squats, you begin standing with feet basically shoulder-width apart and toes facing forward. Palms face inwards. Again your neck, spine and pelvis stay neutral.

Movement is initiated with the lead leg taking one big step forward and planting flat on the floor (heel not lifted). That front knee should bend no more than 90 degrees. Likewise the back knee should bend to 90 degrees with the thigh perpendicular (at right angle) to the floor.

For more advanced people, with the requisite balance and coordination, the back knee may be closer to straightening, further extending the hip, but do not push so far forward in the lunge that the front knee overshoots the toes.

Inhale during this forward/downward phase. Push off with the foot in front to return to the start position and exhale during this return phase. Legs may be alternated on each rep during a set (in which case it will be an even number of reps such as eight or 10) or you may do one in leg front for a set then alternate for the other set, in which case there should be an even number of sets like four. This is to ensure symmetrical development of the legs.

These exercises should have your legs and glutes strong and looking sexy on the road.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.