I'm an ACE certified personal trainer and fitness author with over 20 years of experience in the health and fitness industry. I've seen a lot of fads come and go, but three things remain constant in getting healthy and staying fit. A positive mental attitude, a healthy balanced diet, and a fitness program built on proper strength training and cardiovascular exercise. Practice these three things daily and you will discover that they lead to "The Fountain of Youth."
Thursday, December 31, 2015
Three Leg Exercises You Can Do at Home
For those of you who like working out in the privacy of your home, below are three exercises that really strengthen and shape your legs.
1: Wall Ball Squats
Start in a standing position and
place a therapeutic ball at the small of your back up against a sturdy wall.
Position your feet in front of you, about 2 feet from the wall, and a little
wider than shoulder width. Turn your toes outward slightly. From this starting
position squat until your thighs are parallel to the floor and then return to
an upright position. Make sure to keep the ball pressed firmly against your
back throughout the entire movement. Also, keep your chest up and your weight
on your heels throughout the exercise.
Do 3 sets of 15 repetitions. You
can make this exercise harder by holding a dumbbell in each hand while doing
Areas targeted:thighs, hamstrings, and buttocks
Start in an upright
position with your feet shoulder width apart. Position your hands behind your
head as illustrated. Take a giant step forward and drop your hips while bending
both knees until your front thigh is parallel to the floor. Return to the
starting position and alternate legs.
Keep your chest up
throughout this exercise and step out to where your thigh makes a 90 degree
angle with your ankle.
Do 3 sets of 10
repetitions each leg
Areas targeted: thighs,
buttocks, and hamstrings
on your back with your legs extended and your feet on the ball as illustrated.
Lift your hips off the floor and pull the ball into toward your body, then
extend your legs and return to the starting position and repeat. Keep your hips
up off the floor during the whole exercise
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