She is five feet, 3 inches, weighs 112lbs, she wears a size 6 on the top but a size 12 on the bottom. She doesn’t have a great sense of balance so she finds lunges challenging, and her knees tend to get painful after a couple of sessions of squats, lunges etc. Her fitness levels are not great either and I am cautious about getting her heart rate up with bike intervals. I am at loss on how to help her achieve her goals. Any suggestions?
I do think with your client’s height and weight that some of it is genetic. It may still be possible for her to lose inches, but you can’t spot reduce–and you can’t be sure where she’ll lose it.
I would find out what exactly is going on with her knees assuming you’ve checked her form for squats and lunges. She could have arthritis, etc…. The cause will help you develop a plan for leg work around her limitations. Also include a balanced strength plan for her upper body and core.
As far as her cardio, you’ll have to work with her gradually to increase her endurance. She can do steady state if that works for her–she has to start somewhere. Walking, biking, swimming, elliptical–it just depends on whether or not the machines bother her knees. Eventually, intervals can be incorporated, you just have to monitor her.
Good luck with your client.
As a Pilates Instructor some of the best exercises for the hips, both strength and to reduce inches are the Side Kick Series and Pilates Leg Circles.
I would modify the leg circles either from a bent knee position doing knee stirs or by wrapping a strap or stretch band around her foot and this would support the leg as she circles. You can see pictures and a description with modifications here:
Best to you!
Hello Tonia Zaloumis,
You could try step work on a very low four inch step to start, for the knees and cardio. I would also do balance work with her.
That measurement is not so bad, like Paul Thomas says, could be genetic and double check the bodyfat.
Maybe you could alter the goals to be more realistic or break the goals into smaller increments. Helping the client choose healthy goals is also part of our job.
Good luck to the both of you.
Natalie aka NAPS 2 B Fit.