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.


Exercise 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 this exercise.

Areas targeted:  thighs, hamstrings, and buttocks



Exercise 2: Stationary Lunges




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

Exercise 3: Hip Lifts



Lay 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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