Strong Toned Legs - the best exercises for your legs!
Strong Toned Legs - The best exercises for your legs!
Have you ever wanted strong, trim and toned legs, or a tight, shapely bottom? Below are five of the best exercises to sculpt your lower half!
Squats: To correctly execute a squat, begin with your feet hip distance apart so that your toes, knees and hips are in a straight line. Slowly lower your body as if you are about to sit down on a chair. Keep lowering until your bottom is in line with your knees. Ensure that your knees have not come out over your toes. Keeping your weight in your heels, slowly raise yourself back to starting position, keeping your knees soft. To make the exercise more challenging, simply add some extra resistance by using a pair of dumbbells.
Lunges: To complete a lunge start with your hands at your sides or on your hips. Lunge forward with your right leg, flexing your knee and hip until the knee of your left leg almost meets the floor. Return to a standing position and repeat on your left leg. This exercise can be advanced by adding dumbbells, a medicine ball or a barbell.
Plie Squats: Stand with feet wider than shoulder-width apart, toes out at a comfortable angle. Bend your knees and lower your body towards the floor, keeping your knees in line with your toes and squeezing through the heels of your feet as you push back up. Remember, don't lock your knees at the top of the movement and keep your abs and back tight and straight.
Fitball Hamstring Curl: The hamstring curl is a great exercise to work the back of your legs and your core muscles. Commence by lying on you back with your feet and calves resting on a fitball. Place you hands at your sides and raise your torso and bottom up off the ground, concentrating on tightening your stomach muscles. Slowly pull the ball towards you bottom whilst keeping your bottom off the ground. Push the ball back out to starting position and repeat. To advance this exercise, try raising one leg off the ball whilst completing the curl!
Calf Raises: Using a set of stairs or a stable raised surface, place your hands against the wall and position your toes on the top of the stair with your heels off the stair. Slowly rise up onto the balls off your feet and slowly lower yourself back down. Try to keep your knees straight during whilst you are rising up onto the balls of your feet. To increase the effectiveness of the exercise you may like to hold a pair dumbbells or a medicine ball whilst completing the calf raise.
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