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eLearning Series:
Your Most Popular Exercise & Fitness Questions
Learn the right way to get into
shape...
( 50 articles
in this series )
How
To Build Up Your Leg Strength
You may not realize it but your legs are the
very foundation of your day – they carry you places, lift you
up stairs, and provide you with a way to get around. Few
people grasp the importance of leg strength until they meet
with something
unexpected that restricts leg power. Having strong legs means
power to get around and make your day work for you, and that
is why it’s important to build up strength in your legs. The
good news is that leg muscles are among the fastest in the
body to respond to training, so you may see results in as little
as ten days!
Many people fear that by performing strengthening exercises
for the legs, they will end up with tough, masculine-looking
legs. It simply isn’t possible! When legs become strong
they become lean and beautiful, not big and bulky, so don’t be afraid
to tap into the power that lies in your legs. Cardio training
is a great way to condition the legs while burning fat and
calories at the same time, but cardio alone will not shape
and define your legs without the assistance of exercises directed
specifically at the muscles that make the legs work. Fit this
easy routine into your weekly exercise schedule and soon your
legs will be the talk of the town!
Strengthening Your Legs with Simple Moves
Lunges, the King of Leg Exercises
Lunges are the hands down favorite with trainers across the
country and it’s not hard to see why: doing lunges works all
muscles in the legs with one simple move. There’s no fancy
footwork required! Stand with your feet about shoulder-width
apart and then take one giant step forward with your right
foot. Place your hands on your hips for balance and then lower
your body straight down until your back leg forms a right angle
at the knee. Using your leg muscles, raise yourself back up
slowly and then repeat the movement for three sets of 30 repetitions
for each leg. (Don’t forget working the back leg!) Remember
to keep your upper body aligned over the knee that is bent
and raise and lower slowly to get the maximum benefit.
If you have bad knees, modify the movement by taking a smaller
step forward and only drop down as far as is comfortable. While
lunges are a fantastic move for legs they can be especially
challenging for people with bad knees and you may decide to
abstain from lunging entirely. If so, there are plenty of other
exercises that strengthen the legs without placing too much
stress on the knee. Use the other moves mentioned here or talk
to a trainer or knowledgeable friend. It is possible for people
with sore knees to strengthen and tone the lower body.
Pliès:
Not Just for Ballerinas Don’t be scared
off by the fancy French name; plies are one of the best ways
to tone up the inner and outer thighs without
driving yourself to insanity. Performing plies also places
less stress on joints and can be as intense or moderate as
you need. Begin by standing with your feet slightly more than
shoulder-width apart. Take one small step out with each foot
and then turn your feet outward like a duck. Place your hands
on your hips or hold the back of a chair for support. Gently
lower your entire body down about six inches and then raise
it back up slowly. Repeat the movement for three sets of 30
repetitions. By moving slowly, you force the muscle to work
harder without the benefit of momentum and thus the muscle
becomes stronger faster. Pliès can be modified almost
endlessly. You can drop down more or less depending on your
needs, move your feet closer or farther apart, or even work
on your core muscles by holding one arm curved over the head
and the other in front of the body a lá ballerinas.
An excellent modification for those who want a greater challenge
is to perform a full set and on the thirtieth repetition, hold
the lowered position for 15 seconds. At the end of fifteen
seconds, gently pulse your body up and down no more than a
few inches for an additional thirty seconds. This works the
muscle overtime and can define and tone even faster.
Heel Raises: Fast Toning on the Go
Heel raises are a wonderful exercise for people on the go
because the exercise can be done practically anywhere without
attracting odd glances from strangers. The target of the heel
raise is the calf muscle, which can be a problem area for many
people. Calves tend to respond to strengthening very quickly
and gain definition in a matter of days, so this can be a very
rewarding exercise for people who like fast results. Begin
by standing with your feet slightly wider than shoulder-width
apart. You may want to place your hands on your hips to help
with balance. Simply raise your body up onto your tiptoes and
hold it there for a few seconds. Lower back down slowly. Repeat
this movement for three sets of 40 heel raises. You can do
this standing in line at the grocery store and no one will
think anything about it.
When you are ready for a bigger challenge, stand on a stair
or sturdy elevated surface and let your heels hang off the
edge. Slowly raise and lower your body for three sets of 25
repetitions. This asks for greater work from the calf muscle
and shows up almost immediately. Use this move at work by taking
the stairs and stepping only halfway onto the next step, forcing
your calves to work harder.
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SolveYourProblem.com : 2005
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