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Leg Exercises
SQUAT (SQUATS):
• This exercise tones the muscles following lower body: thighs, hips and buttocks.
• Start standing with open width of the pelvis and hands on hips (Basic) or holding hand weights or dumbbells with your arms bent and hands at shoulder level (level legs advanced ).
• Keep the view forward and tighten the abdominal muscles for stability.
• Bend your legs with knees and ankles perpendicular to check your hips back as if you were to sit. Do not go down more than 90 degrees.
• Slowly return to the starting position, keeping your heels on the floor.
• Start with a range of 10 to 15 repetitions. Gradually increased to 2 or 3 series if you want your routine is more challenging.
STEP FORWARD (LUNGE):
• Begin standing with the spaced about 20 cm feet. away.
• Take a big step forward with the right foot without moving the other foot, bend your knees and lower your body toward the floor, with your torso straight, until your left knee is about 8 cm. from the floor.
• Push the right foot to the floor and, with a movement up and back, returns to the starting position.
• Repeat the movement with the other leg.
• Do this exercise slowly at the beginning to make sure to achieve good shape. Do three sets of these exercises each leg, four times a week. If the movement is very easy for you, you can do with dumbbells in each hand.
LEG CURL (LEG CURL):
• For this exercise to be more effective, you need to use weights that are attached to the ankles.
• Start position on all fours, knees and hands on the floor and stretch one leg back until the knee is straight and slightly higher than the hip.
• Bend your knee toward your body as you can and stretch again, but do not let this down to a level lower than your hips.
• Make a series of 15 to 25 repetitions with each leg and repeat 2 or 3 times series. For more resistance, you can use more weight.
EXTENSIONS FOR LEGS:
• This is the home version of a popular exercise in gyms, with the advantage of not needing special equipment, just weights to your ankles. However, be careful to do it, because you could injure your knees if you do it too much weight or incorrectly.
• Sit in a chair with ankle weights and a rolled towel under your knees. Pinches the abdominal muscles and hold straight.
• Your knees should extend beyond the edge of the chair up to 5 cm.
• Separate your feet to the width of the pelvis and keep your heels lifted, fingers touching the floor.
• Raise your right leg slowly, leave high for a second and return to starting position.
• Do three sets of 8 to 12 repetitions with each leg.
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