Embarrassment is a common reaction felt if you have flabby and unshapely legs. You are not confident enough to show them what you have. Below are some helpful exercises to tone your legs. Each can perform this exercises easily!
Wall Squat with a ball
- Place stability ball against wall approximately lower back height.
- What you should do is: Allow your lower back to lean against the ball then take about a step forward with each foot. The position of your feet should be slightly wider than your hip width apart.
- Bending at the hips and knees means lowering your body until your thigh are parallel to the ground. Refrain your knees to extend past the big toe.
- Back to the original position.
- With your back and head straight, remember to keep it in neutral position.
- as you do this exercise, do not let front knee extend past big toe or deviate laterally or medially.. Trainer’s comments: rest 30sec between sets.
Side lying Scissors
- Start by lying on your side and raising both legs slightly off the ground.With opposite direction continue kicking in like a scissor type motion.
- Repeat accordingly and then switch sides.
Do not rest between sides as a trainer’s might say
Adductor Raise
- Lie on your side and lean up on your elbow. Your top foot must be placed over your lower thigh.
- Stay on that position then raise your leg straight.
- Repeat for the required number of times and then again with the other leg.
Instructor’s say you have to refrain from resting between sides.
High Knee Drill
- Stand in place with feet hip width apart.
- With your knee up towards chest, place your foot back quickly on the ground.
- Next thing you do is to drive other knee up in a moderate to fast jog with minimal ground contact time.
Trainer’s comments: 5 minute warm up.
Hamstring Curl with stability ball
- Assume back lying position on floor. Place hands at sides with palms down on floor.
- Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
- Curl heels toward gluts by flexing at the knee. The position of the hip should remain off the floor.
- Starting positon
- Remember to maintain stability of ball by utilizing muscles in the trunk and core. With increasing difficulty do the following action: cross arms hands over chest to take away base of support. After every exercise, rest 30 seconds in between.
Taking action today is necessary if you want to have a well toned legs.
For more exercises that tone your legs visit us at http://www.exercisesforgreatlegs.com/category/how-to-firm-legs
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