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humorist-workshop
Good Leg Workout?
Does anyone know of a good leg exercise? Ever since I stopped taking gym classes, my legs have gotten out of shape. Would you know a good one for both weight loss and to get them back into semi-shape? Esp. for someone with not a lot of time or space?
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Maybe give some free advice about: Fitness?
run....xoxo effy
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The treadmill will get the excess off of them while squats and lunges are EXCELLENT for development.You can't do one without the other, you know? I think that should about do it.
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wall sits and jump squats spring to mind...
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Get around as much as possible by bike or by foot, and develop an irrational fear of elevators and escalators (i.e. take the stairs, maybe two at a time...). Little changes like that make it easier to stay in shape without rearranging your life.
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My quad exercises from physical therapy:
* Stand with your back against a wall, feet shoulder-width apart, about 8 inches from the wall. With your knees bending forward and not bending out, squat down and hold for a few seconds and slide back up. Repeat as many times as you want.
* Laying down on your back, tighten your quad muscles in both legs so it feels like they are pushing down on the surface you are laying on. Do this 20 times.
* Laying down on your back, keep one leg flat and raise the other straight into the air. Without bending your knee, hold behind your knee with both hands for 15 seconds. Repeat 10 times for each leg.
* Laying down on your back, bend one knee. Keeping the other leg straight, bring it up to the level of your knee and hold it there for five seconds, then lower it back down to the ground. Repeat 15 times for each leg, 3 times each. Alternate legs to avoid soreness.
* Laying on your right side, bend your left leg over your right thigh and hold it there with your hand. Lift your right leg about 6 inches off the ground- don't try to hold it up. Lift about 15 times, then rest for a few minutes. Repeat 3 times, then switch to your other leg.
Running on a treadmill and biking on a stationary bike are also good for your legs.
Take care and good luck!
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