Thursday, 5 May 2011

Leg Exercises

Leg Exercises

Most of the people concentrate their exercises routine on the abdomen, waist, arms and chest only. It has been seen that many-a-times, they completely forget to work upon their leg muscles. The result is a perfectly toned upper body, but a largely unhealthy lower frame. If you are striving towards a great body, remember that you need to work upon each and every aspect of your physical frame, including the thighs and lower legs. To help you with the leg workout, we have provided a number of leg toning exercises in the following lines. Just start doing theme and get a completely toned lower body.

Best Leg Toning Exercises

Standard Squats

• Stand on a firm ground, with your feet shoulder-width apart and toes pointing straight ahead.
• Balance the barbell squarely on your traps, keeping your hands at a slighter larger distance than the width of the shoulders.
• Slowly bring your butt towards the ground, keeping the heels planted firmly on the floor and the knees straight.
• Now, slowly bend the knee, making sure not to move it forward or sideways.
• As soon as your thighs become parallel to the floor, begin exhaling and return to the initial position.

Hamstring Curl

• Start in a dog position, on all your fours, with the knees bent directly under the hip bones and the weight supported on elbows.
• Keep the elbows shoulder-width apart and the forearms flat on the floor, hands crossed on top of each other.
• Straighten the left leg and lift it till the hip-height, keeping the toes pointed towards floor. Make sure to keep your back straight at all times.
• Bring the leg back to the original position, bending the knee. Now, repeat with the other leg.

Pelvic Tilt

• Lie down on your back and keep both the legs hip-width apart. Bend the knees and place the feet firmly on the floor.
• Stretch your arms on the side of the body, keeping the palms down. Keep the head and shoulders relaxed.
• Rotate and tilt your pelvic girdle up, towards the ceiling, holding the abdominals in.
• Throughout the exercise, make sure to concentrate the pressure on the leg muscles.

30-Degree Press

• Lie down on your back and keep both the legs hip-width apart. Bend the knees and place the feet firmly on the floor.
• Stretch your arms on the side of the body, keeping the palms down. Keep shoulders, arms and neck relaxed.
• Slowly, lift and raise right leg, till the point the thigh is in line with the left thigh.
• Bend right knee about 30 degrees and pull it towards the chest. Repeat with the left leg.

No comments:

Post a Comment