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