30 Days to Great Legs at Home!
If a busy schedule and lack of conveinence hinders you from getting to the gym, try an at home approach to training! No more excuses! The secret is to find variations of exercises from the gym to do in the comfort of your home. This article will focus on exercises for the lower body.
Stretches:
The hurdler stretch: Sit on the ground. Place one leg in a figure four( one leg extended out in front with toe pointing upward, the other leg is bent, with foot against the knees of the opposite leg.) Be sure to keep your back straight and think of pushing your chest toward your knee. DO NOT hunch your back as you reach for your toe. Hold each stretch for 10 sec. and then relax by sitting up straight, repeat. Proceed with the same stretch on the opposite leg.
The quad stretch: Find a wall or stable object to hold onto for balance. Bend one knee back, raising the heel toward the rear end. Grasp the ankle. Slowly lift heel upward. it is important to keep your knees in line with each other, do not lean forward, keep your back straight and hold for 10 sec. slowly lower the leg and repeat the stretch on the other leg.
Leg Exercises:
For each exercise listed, Isuggest performing three sets of twelve reptitions. Use this as a basis from which to build. Those who are more advanced may choose to add more intensity/reps to the program.
Squats: Stand with your feet shoulder width apart, toes slightly out. Keeping your back straight, bend your kneesand push your rear end back as if sitting in a chair. Stop when your knees form a 90 degree angle. Slowly straighten your legs, concentrate on pushing through your heels. Do not lock your knees. Keep the knee directly above the ankle and in line with your toe. Pushing beyond this point puts way too much forward pressure on the knee and may lead to injury.
Lunges: Stand with feet shoulder width apart, with a wide stance from front to back. You may almost feel off-balance, so be sure to secure a wall or stable object. Keeping your knee in line with your toe, slowly bend both knees sharply at the same time. Think of bringing the back knee straight to the ground. As always, do not let the front knee go beyond the toe. Push up through the heel of your front foot. Stay on your toe on the back foot. Be sure to go slowly on both the upward and downward motion. Never let your knee slam to the ground!
Step Ups: Find a step or low bench. Place one foot on the step, concentrate on pushing through your heel with the foot on the bench. Step up and tap the bench with the opposite foot. Always remember to place your entire foot on the step, this will help to ensure your balance. Do not put too much forward pressure on your knee. Keep your knee directly above your ankle. Step slowly using an even cadence, think up-up, down-down. When you reach a total of 12 repitions, slowly step down and repeat the exercise with the opposite leg.
Standing Leg Raises: Lean against a wall or other stable object with your right side. Place the left hand on your hip. Leading with your left heel, raise leg up and out to the side. As you do this, press down on your hip with your hand, forcing you to squeeze the outer thigh and hip. Slowly lower the leg and repeat for 12 repitions. Then turn and repeat the exercise on the opposite side.
Calf Raises: Find a step. Place your toes on the edge of the step. Be sure to have a stationary object to hold on to for stability. Slowly press heels down toward the floor. Get a good stretch on your calf, then raise up on your toes and squeeze calf muscles. Be sure to do this exercise slowly and do not bounce up and down.
Butt Toner: Get on all fours. Bend your knee and point your foot toward the ceiling( foot flat) leading with the heel. Press heel upward and squeeze the butt. Slowly lower the leg, bringing the knee directly toward the floor. Switch legs.
Good luck with your legs and please check back for more exercises to help you look and feel better!
~Elaine
If you’re looking for a challenging conditioning program that’s a bit off the beaten path, give this one a try!
You will need access to a park, football or soccer field. Begin with a light jog around the perimeter of the field, complete no less than 2 laps. Be sure to take the time to stretch prior to training.
Ya ready? Begin with four accelerations. The first two sprints should be performed at 50% for about 25 yards. Jog back to the starting point after each run. The last two accelerations should be performed at 75%. Now, you are ready to go! Sprint across the width of the field. Upon reaching the opposite side, immediately drop down to the ground and do 15 push ups. Get back on your feet and do 15 body squats. As soon as you complete the last squat, sprint back across the width of the field and repeat the exercises, progressively reducing the reps by one each time you reach the opposite side of the field. Your last set will consist of one push up and one body squat. The idea is to keep moving and push through. Try not to rest between sets. Keep your mind focused. If beginning at 15 is too much, start at ten and progressively increase the number of reps each time you go out to perform this work out.
Finish off with a light jog around the field to cool down. Give it a try! Just for fun!
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