Exercise Tips: Legs

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Things to remember when training your legs:

• No matter what exercise you are performing keep your midsection firm. Don't hold your breathe though! Just remember to keep your tummy tight to help support your lower back.
  
  
• Beware of knee injuries. If you have knee injuries always make sure you check with your doctor or physician before performing your leg exercises.
  
  
• Don't go too heavy. When starting out go for no weights at all if possible. Training too heavy can cause injuries.
  
  
• Make sure when performing squats or lunges, (unless the squat specifies it and you are advanced or experienced in squatting), that your knees don't move forward past your ankles. This puts too much pressure on your knees.
  
  
• Don't over train your legs. Unless, of course, you don't need to use your legs for two weeks- :-). Just train your legs according to your personalized program and that's it. Believe me, you won't do it again in a hurry once you've felt the severe muscle soreness of over training.
  
  
• Make sure your program works all of your leg muscles not just one area in particular. Back and front, inner and outer thighs plus back and front of your lower legs.
  
  
• Train according to your body type. Certain exercises will achieve different results. For example you wouldn't perform a workout that encourages muscle mass and growth if your thighs are large and you want them smaller. Your requirements would be a workout that includes toning, re-shaping and the reduction of the size of your thighs.
  
  
• Muscle Recovery. Give yourself a few days rest in between training your leg muscles, they will need time to recover and repair. You will most probably feel muscle soreness kick-in almost immediately up to a day and a half later, this can last for 1-2 days.
  If you can hardly move for about a week or two then you will be experiencing what I mentioned above about over training - which means you should re-assess your program to a more appropriate workout to suit YOUR needs.
  
  
• Make sure you train your calf muscles. Toned calf muscles look great and really do make a difference to the appearance of your legs.
  Once again, don't over train them. If you flex your foot up and down you will feel your calf muscles moving - feel it? yep? Well imagine if you couldn't move them from over training. Yep, you will be most definitely walking funny for a week or so.
  
  
• Note: Always perform a warm up before your workout, a cool down after and then your stretches.
  

Standing Calf Raises

Stand with your feet narrower than shoulder width apart and your toes pointed frontward. Keep your chest out and midsection firm, do not arch your back.

Beginners do not use weights! If you are more advanced and experienced with using weights you can hold a dumbbell in each hand, with your palms facing your outer thighs.

Now push up onto your big toes so your heels are raised. Squeeze your calf muscles then lower your heels down slowly. Repeat until you have finished your set. Keep your legs straight throughout the whole movement.

This can also be performed with your heels hanging off the edge of a sturdy step. When using this method lower your heels downwards until you feel a slight pull then push your heels up as high as possible squeezing your calf muscles.

Legs! Tone and shape your legs for summer!

Lunges

Lunges are an excellent shaping and toning exercise for the lower body for girls and guys.

Place your hands on your hips or by your sides. This is great for beginners who are not used to performing Lunges. Once you are comfortable with lunging you can increase your intensity by using dumbbells or a barbell.

Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg, repeating the exercise until you have completed your reps.

Note: If you are having difficulties performing your lunges place your front foot on a sturdy step when stepping forward.

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Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.

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