TOP TONERS:
1. THE STEPMILL
( Illustration by Chris Philpot )This moving staircase—available at some gyms—is easy on joints but still a good cardio workout. Do 15 to 30 minutes 2 or 3 times a week.2. BUTT BUILDER
( Illustration by Chris Philpot )Hinge forward at hips, hands on wall. Lift left leg back without moving hips. Hold for 1 minute. Switch legs. Do 3 to 5 times with each leg. (For more toning moves, try this butt-lifting stair workout.)3. DOUBLE CALF STRETCH
( Illustration by Chris Philpot )Place balls of feet on rolled towel or yoga mat. Bend at hips, lift tailbone, and rest hands on chair or thighs. Hold 1 minute. Repeat after each strength move .WORKOUT #2: Walking Wonder
EXPERT: Suzanne Nottingham, fitness trainer and author of Nordic Walking for Total Fitness
SECRET WEAPON: Walking Poles
Because they engage the core and upper body for pushing off, a regular walk becomes a total-body workout. (Instructor poles by Leki, $150; leki.com)
THE PLAN: Swapping running for pole walking will give you a heart-pumping cardio workout while protecting your knees. You can also build more joint stability by trading in your machine-based strength-training regimen for the exercises below, which involve more muscles to execute each move.
TOP TONERS:
1. NORDIC WALKING
( Illustration by Chris Philpot )Walking with poles takes pressure off knees. Train with poles at least 45 minutes 4 times a week, walking at a moderate to brisk pace.2. HAMSTRING CURL
( Illustration by Chris Philpot )Lie on back, legs extended, heels atop stability ball. Press into heels and lift hips off floor. Bend knees and roll ball in until it’s under knees. Roll out. Do 3 sets of 8 to 12 reps 3 times a week.3. WOBBLE LUNGE
( Illustration by Chris Philpot )Stand with a cushion, pillow, or pad under right foot, left foot about 3 feet behind you. Bend knees and lower, keeping right knee over heel. Straighten legs. Do 10 lunges, then switch legs and repeat. Do 3 sets on each side 3 times a week.
WORKOUT #3: Heavy Lifting
EXPERT: Jay Dawes, MS, CSCS, clinical assistant professor of kinesiology at Texas A&M University
SECRET WEAPON: Chocolate Milk
The carbs and protein will speed muscle repair, the process that makes you stronger. Sip 8 ounces of the low-fat kind after exercise.
THE PLAN: Do squats, lunges, and leg presses with weights and more frequently. Add the step-up (below) to your workouts.
TOP TONERS:
1. HEAVIER WEIGHTS
To build muscle, choose a weight that you cannot lift for more than 12 reps while maintaining good form. You should really have to push to do the last few reps.
2. MORE SETS
( Illustration by Chris Philpot )Instead of 3 sets of 8 to 12 reps of each move, do 4 to 6 sets. This will build more strength faster. Rest 60 seconds between sets.3. STEP-UP
( Illustration by Chris Philpot )Stand facing a sturdy box or bench that’s just below knee height. Hold 5-pound or heavier dumbbells at sides. Step onto top of box with right foot, then left foot. Step back down with right foot, then left. Do 8 to 10 reps. Repeat starting with left foot; that’s 1 set. Do 4 to 6 sets.
