| Working on your legs can improve your | | | | angle and you are squatting. Push up |
| stamina, shape and overall fitness. If | | | | until you are upright again. |
| you don't work on your lower body as | | | | 6. Dumbbell Step Ups |
| well - you won't see the kind of 'whole | | | | Take your dumbbells and use one leg to |
| body' benefits that you CAN achieve and | | | | step up on the step. Then step up with |
| the body shape won't be in proportion. | | | | the other leg and step down again. |
| Great leg and butt exercises are a must. | | | | 7. Dumbbell Plie |
| Here are my current top 10 leg | | | | Squat down with your legs around a |
| exercises: | | | | shoulder width apart. Hold your |
| 1. Step Calf Raises | | | | dumbbells in front of you with the palms |
| This exercise is great for toning the | | | | of your hands facing inwards. Move into |
| calf muscles - you'll need a step and | | | | a standing position whilst opening your |
| some dumbbells. Stand on the step and | | | | arms in a T position. |
| position your feet so that the heels are | | | | 8. Leg Presses |
| slightly off the edge. Hold the | | | | Sit on a leg press machine - your feet |
| dumbbells to the side and push up on to | | | | should be around a shoulder width apart. |
| your toes. | | | | Without altering the position of your |
| 2. Lunges | | | | hips bend the knees to a 45 degree angle |
| Stand holding dumbbells at your sides | | | | while lowering the weight, then push it |
| with your feet about a hip width apart. | | | | back up, extending and straightening the |
| Step forward with one foot - when the | | | | legs. |
| foot hits the floor bend it and lean | | | | 9. One Legged Press with Exercise |
| forward so that your other leg bends | | | | Ball |
| towards the floor. | | | | Sit on your exercise ball and walk/roll |
| 3. One Legged Squats | | | | forward until your knees are bent. |
| Stand sideways next to a wall and place | | | | Straighten out one leg, keeping the |
| the palm of your hand on the wall just | | | | other one bent. Use the heel of the bent |
| under the level of your shoulder. Extend | | | | leg to push up on the exercise ball and |
| your arm and position your body so you | | | | push down on the heel of the extended |
| feel comfortable - you'll use the wall | | | | leg as it drags in the movement. |
| for balance and support. Make sure that | | | | 10. Leg Circles with Exercise Band |
| the foot that isn't next to the wall is | | | | Lie flat on the ground with one knee |
| at a 45 degree angle and bend the leg | | | | bent and the foot placed flat on the |
| nearest the wall back. Keep upright and | | | | floor. Then extend the other leg |
| lower your body until the knee that | | | | straight up toward the ceiling. The band |
| isn't bearing your weight is close to | | | | should be wrapped round the foot that is |
| the floor then push back up again. | | | | pointing upwards. You need to hold both |
| 4. Hamstring Bridges | | | | ends of the band in the hand on the side |
| Lie down flat on your back. Keep one | | | | of the leg that points up - keeping your |
| foot on the ground and lift the other | | | | leg straight, start to make circles with |
| one up and hold it there. By using your | | | | your leg at the hip in a |
| hamstrings in your leg you can lift your | | | | counter-clockwise direction. Reverse and |
| body and then lower it back down again. | | | | switch legs. |
| 5. Squats | | | | If you are unsure about the best leg |
| Using either dumbbells or a barbell, | | | | exercises for your exact fitness level |
| stand with your feet a shoulder width | | | | then an online personal trainer or a |
| apart and lower yourself down until your | | | | personal trainer at your local gym will |
| knees are fully bent at a 45 degree | | | | be able to give you the best advice. |