Keep your footing this winter

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

November 7, 2007

Mike Whelan at Edge Gyms dead lift (Lane Johnson, amNewYork / November 6, 2007)

Summer has come and gone, and fall threatens to do the same. Soon, the delightful foliage will be replaced by frigid snow (which will turn to grimy slush in no time). Of course, by the time that all happens, we¹ll be sedated and overstuffed from the coming onslaught of mandatory holiday eating.

If you prefer not to be caught unaware this year, then now might be a good time to start building your glutes so it¹s easier to trudge through the bad weather.

"City streets won¹t be quite as tiresome this winter if you can strengthen the muscles in your legs," says Mike Whelan, a trainer at Edge Gyms on the Upper East Side. Whelan has devised the following routine to ensure the snow doesn¹t overtake you this year.

1. Dead lift

Place a weight bar in front of you on the floor. With your feet flat and shoulder-width apart, lean over and take the bar in your hands. Keeping a slight curve in your back, pull the bar up until you are standing upright, with the bar resting comfortably against your legs. Do three sets of six to eight reps. This move works your calves, hamstrings, glutes and lower back.

2. Step-ups
Stand behind a platform or a step. Place your right foot on the step, transferring your weight to your right heel. Push into your right heel and lift yourself onto the step. Concentrate on using your right leg; rely on your left leg only for balance. Slowly step down and place your right foot back on the ground. Place your left foot on the step and repeat. Do three sets of 12-15 reps per leg. This move is great for your glutes and hamstrings.

3. Seated calf raise
Set the machine to your desired amount of weight. Sit on the seat and place your toes on the lower portion of the platform with your heels extending off of it. Position your lower thighs under the lever pad. Grasp the handles and lift the lever slightly by pushing your heels up. Let go of the support lever, which will release the weight. Lower your heels by bending your ankles until your calves are stretched. Raise your heels by extending your ankles as high as possible. Do three sets of 25 reps. This exercise strengthens your calves.