Leg Exercises
More Leg Workouts And Exercises
Outer Thighs:
Beginner: Thigh Press: Lie on your side on the floor, with your head resting on one arm, and the other hand placed on the floor in front of you. Keeping bottom leg straight, raise and bend top leg and rest the knee on the floor in front of your hips. Lift the knee to a diagonal position; extend the top leg so that it is positioned about 6 inches above the bottom leg. Return to bent knee position. Do 10-12 repetitions; switch to other side and leg.
Advanced: Squats: Stand with your back against a wall with legs spread shoulder width apart and slightly in front of you. Squat directly down; hips pushed back as though sitting. Do not allow knees to extend past toes. Push back up; using leg muscles to return to original position. Repeat.
Total Leg Workouts
Complete leg workouts, as well as aerobic body routine, is accomplished by beginning a walking regime. Before beginning, stretch your ankles and leg muscles gently to warm and prepare them for exercise. A brisk walk lasting 20 to 30 minutes daily is all that is required to start; conveniently fitting into anyone’s schedule. Each week, try adding either an addition 5 minutes to the walk or begin building in more difficulty; carrying hand weights, include hilly terrain or changing pace.
Walk Regimen:
Stretching:
Ankle circles: While standing on one leg, point the toes on the other foot and make circles in each direction; switch feet and repeat.
Calf stretch: Standing one foot from a wall, extend one leg behind you. Keeping both feet flat on the ground, lean forward into the wall until slight tension is felt on the extended leg. Hold for 10 seconds; switch legs and repeat.
Warmup:
Walk for 5 minutes, beginning slowly and building up to your walking speed.
Day 1 through 7: Walk for 30 minutes at a pace that is brisk while still being able to carry on a brief conversation.
Day 8 through 14: Walk briskly 35 minutes OR walk briskly for 5 minutes, add an increased burst of speed for 1 minute, return to a brisk walk for 5 minutes; repeat.
Continue adding minutes as your time allows until you are walking 60 minutes each day OR add hills, weights or interval speed bursts.
By incorporating these easy leg workouts into your daily routine, you will soon notice that you have better balance and strength as well as nicely toned legs. Remember to start slowly and stick with it; the rewards will be great. From ankle to hip, these muscles carry the brunt of our weight and keep our bodies balanced throughout our lives. No unusual equipment is needed, and you can easily add them into your daily life. Begin making strides toward better leg toning today, and you will soon have sleek and sexy looking legs as result.