6 moves for Perfect Legs

11:39 AM Julianna Hyde 0 Comments


If you are looking for ways to tone your legs, thighs, or overall lower body area to look and feel more slim this summer, you have come to the right place.

 
6 moves for Perfect Legs
 


Leg Lifts:

1- Lie on your back.
2- Place your hands, palms down, on the floor beside you.
3- Raise your legs off the ground (Exhale as you go).
4- Keep your knees locked throughout the exercise.
5- Hold for 30 seconds, or as long as you can (with some routines, there is only a short contraction/holding period).
6- Return to starting position (Inhale as you go).


Calf Raises:

1- Stand on the edge of a step.
Or, if you have a step-aerobics platform, place two sets of risers underneath the platform.
2- Stand tall with your abdominals pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge.
Rest your hands against a wall or a sturdy object for balance.
3- Raise your heels a few inches above the edge of the step so that you’re on your tiptoes.
4- Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles.


Squats:

1- Stand with your head facing forward and your chest held up and out.
2- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
3- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
4- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
5- Keep your body tight, and push through your heels to bring yourself back to the starting position.


Lunges:

1- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
2- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.


Glute Bridges:

1- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
2- Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
3- Hold your bridged position for a couple of seconds before easing back down.


Pistol Squat:

1- Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
2- Raise your right leg off the floor, and hold it there.
4- Push your hips back and lower your body as far as you can.
5- Pause, then push your body back to the starting position.
 
References: womensmap.com, dummies.com, popsugar.com, shape.com, coachmag.co.uk, popworkouts.com.


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