With more and more emphasis being placed on legs these days, it’s time for all of us to work on getting ours in shape. In order to do that you have to work the hamstrings in back, quadriceps in front, and calf muscles. Today fitness expert Kathy Kaehler shares exercises to help you get shapely legs.
First, using a leg extension machine like the ones you see in gyms. Starting with knees bent, straighten out your legs and then bring them back in. Also on the machine, leg curls. Lift the knees in toward the chest and back down. The leg extensions are for the quads and the curls are for hamstrings.
Then, for those who don’t have access to a leg extension machine, sit on a chair and, using ankle weights, lift her legs and extend them out straight. For the leg curls get down on all fours with a small ball behind the knees of one leg, and move the leg up and down.
Next, the hip lift. Get on her back and place a small ball between your knees and feet up on the chair, then lifts your hips up. This targets the hamstrings and if you squeeze the ball between your knees you work the inner thighs.
For the calves, try calf raises. With your feet flat on the floor and holding weights in your hands, raise up on your toes. Then, standing on the step and still holding the weights, drop your heels down. If you don’t have a step you can do this on your stairs at home or at a curbside.
Last, for the quads, the combination lunge with weights. First lunge forward with each leg and then lunge back.