![]() ![]() This exercise targets the butt, quads, and hamstrings and is also good if you suffer from ischial tuberosity pain (sit bone pain). After repeating this movement several times, instead of lifting the bent leg behind you, now move it to the side and swing up and down. Then lift you bent leg behind you towards the ceiling, swinging it up and down. Hold the back of a chair, your right leg on the floor while your left leg slightly bent (see illustration). You will feel that your quads are working intensely. Bend your knees and lower your hips while you lift your heels a few inches off the floor (see illustration). Place your feet so your toes are apart and heels stay pressed together. Stand while you hold the back of a chair with one hand. This exercise works the thighs, hips, and glutes. Hold for a second and then push your body back to the starting position. Lift your right leg off the floor (A) and then lower your body as far as you can (B). Stand while you hold your arms straight out in front of your body at shoulder level (hands are parallel to the floor). ![]() If you master the regular squats, then move to the next level. Don’t forget to keep your back straight and don’t let your knees extend over your toes. Now bend your knees and lower yourself – your knees should be nearly at a 90 degree angle and your thighs are parallel to the floor (see illustration). Stand with your feet shoulder-width apart and your hands stretched forward for extra balance. Squats are great for strengthening the thighs and they are also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. Perform 1 set for each leg, 15-20 repetitions. Then slowly bend the knees until both legs are nearly at right angles. Stand with your right leg forward and left leg back. Lunges are excellent exercise for strengthening and toning the thighs and the butt. So lets have a look at these leg exercises that will help you tone your legs and help you get a firmer, rounder, bigger looking butt. ![]() These muscles can create incredible power while constantly adjusting our balance, and therefore it is important to give them the prime focus to create powerful and toned leg muscles. At the back of the lower leg there are the calf muscles which pull up the heel and extend the foot during walking and running. Lower leg muscles – At the front of the lower leg there are the shin muscles which are responsible for bending the foot upwards at the ankle and for sideways flexion and extension of the foot at the ankle. ![]()
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