| The leg exercises that you choose will depend to | | | | each leg. |
| a large extent on what you're trying to achieve. | | | | This next exercise does a little bit more to build |
| For example, are you trying to build strength, | | | | strength in the muscles that control the bending |
| increase running endurance or improve balance | | | | of your knee. |
| and flexibility? Similarly, are you a weight-lifter, a | | | | Sit up straight, breathe normally and cross your |
| jogger or a ballerina? | | | | legs at the ankle. Push forward with the rear leg |
| Of course there will be some overlap in the | | | | and back with the front leg. This can be a little |
| exercises selected as such things as exercises for | | | | tricky at first but, if you concentrate on it, you'll |
| building strength can be combine well with those | | | | soon get the hang of things. |
| for improving balance. | | | | Switch legs by reversing the direction of the |
| To begin, remember that any exercise routine | | | | cross and repeat the exercise 10 times for each |
| should only be done after a warm-up period that | | | | position. |
| includes stretching. | | | | Calf Burns |
| Spinning | | | | Okay, we're getting a little more strenuous now. |
| One excellent exercise for strengthening and | | | | Stand up straight (preferably on a mat or a |
| toning leg muscles is 'spinning', using a stationary | | | | carpeted or wooden floor) with your heels |
| bike. Of course you can also use a regular bicycle, | | | | together and your toes slightly apart. Make sure |
| but the exercise is less controllable and involves a | | | | you are well-balanced. |
| lot of other muscle groups. | | | | Lift your heels and balance on the balls of your |
| A 15 minute spin will help tone the calves, | | | | feet. Hold this position for 5 seconds and then |
| hamstrings and quads as well as improve joint | | | | lower yourself slowly back onto your heels. |
| flexibility. On occasions it can also reduce cellulite | | | | Repeat this exercise 10 times to begin with and, |
| and fat. As an added benefit, it's also a very good | | | | as you build strength and balance, gradually |
| cardiovascular exercise so that you get two for | | | | increase the length of time you're on the balls of |
| the price of one when you spin. | | | | the feet. |
| Knee Exercises | | | | You can also vary this exercise by bending slightly |
| If you're looking for something a bit less vigorous | | | | at the knee while you are on the balls of your |
| and simply want to help strengthen your knee, | | | | feet. This will bring the thighs (hamstrings and |
| then here are a couple of options. | | | | quadriceps or 'quads') as well as the buttocks into |
| This first one is really good for people who suffer | | | | play. |
| from conditions such as a roughening of the | | | | For those of us who are getting on a bit we face |
| cartilage underneath the knee cap or | | | | the problem of falls which frequently lead to |
| chondromalacia patella, which sometimes results | | | | broken hips and severe health problems. Keeping |
| from the bones not sitting properly in the 'V' of | | | | your legs in shape when you're younger, even if |
| the knee joint. | | | | you can't particularly see a reason for doing so at |
| Sit in a chair with you back straight, but relaxed, | | | | the time, can have immense benefits later in life. |
| and your legs bent at 90 degrees so that the | | | | If you are looking for fitness made simple and |
| thigh is parallel to the ground and the lower leg is | | | | information on any aspect of fitness such as the |
| vertical. One leg at a time, tense your thigh and | | | | benefits of enrolling at a family fitness center then |
| hold this tension for 5 seconds before releasing. | | | | please visit today. |
| Switch legs and repeat this exercise 10 times for | | | | |