Know an good work outs for your legs?!
Question: Know an good work outs for your legs!?
there a lil big for how skinny i amWww@Answer-Health@Com
Answers:
Yes!. I dance ballet and I have physical therapy for my knee and both have taught me very good exercises!.
Heel Raises (keep knees straight and locked during every rise):
1) Stand with your feet shoulder-width apart, toes pointing front!.
2) Rise up on your tiptoes for a count of three!.
3) Come Down!.
4) Repeat so that you do thirty like this!.
5) Now do the same thing, except do thirty with your feet shoulder-width apart, toes pointing out and then thirty with your feet shoulder-width apart, toes pointing in!. You should do a total of ninety!.
Note: If these are too easy for you with both feet at a time, do the same things with one leg at a time pointing in, out, and forwards!.
Step-Ups
1) Get something that's about a foot high that will support you weight and that's very stable (not on wheels or anything)!.
2) Put one foot on top of it (your knee should be bent)
3) Straighten the knee on top of the thing so that the other leg rises up off the floor!. Make sure not to push off of the leg on the floor!. The leg originally on the floor should never touch the thing you're standing on!.
4) Come down!.
5) Repeat 30 times and then switch so that the other leg is on top of the surface and doing all the work!.
Outer Thigh:
1) Lay on your side on a slightly soft surface such as the carpet and lie on your right hip!.
2) Cross your left leg over your right leg and bend the left knee so that your left foot is near your right hip on the ground!. Put the foot on the floor or table or whatever you happen to be lying on!.
3) Keeping the right knee perfectly straight, feet flexed, lift the right leg off the ground!.
4) Bring down!.
5) Repeat for a count of 40, holding for 20 seconds on the last one!.
6) Other side!.
Inner Thigh:
1) Lay on the same flat, slightly cushioned surface you were laying on for the outer thigh exercise on your left hip!.
2) Bend you left knee but don't move hip and put you left leg slightly in back of your hip!.
3) Put right leg as far in front of you as you can without moving your hip!.
4) Raise the right leg up and back so that you don't go behind you hip and up so that you hip doesn't move up!.
5) Repeat for a count of 40 and then hold on the last one for 20 seconds!.
6) Repeat on other side!.
Grande Plie in Second Position (sorry, I don't know how to translate that any better for you):
1) Stand in front of a counter or table that you can hold onto for balance!.
2) Stand with your feet very far apart, toes pointing out!.
3) Bend you knees and go down as far as you can without going past your knees!.
4) Bring your legs closer together or make them farther apart so that from your heel to your knee to your hip makes a perfect 90 degree angle!.
5) Hold for 2 minutes!.
6) Come up!.
7) Repeat for a total of 5 times!.
Chair Squats:
1) Stand with your toes pointing forward, feet shoulder-width apart and hold onto something for balance!.
2) Without letting your knees go over your toes, sit back like you would be sitting in a chair!. Keep your chest up and back straight and don't rock back completely onto your heels or fall into you arches!. Keep your knees out and don't let them turn in!.
3) Hold for three seconds!.
4) Repeat for a count of 30!.
All of these exercises should help and I hope I gave you some useful ones!. The heel raises, step-ups, inner thigh exercises, and the outer thigh exercises can be made even more effective and harder with 5 pound ankle weights!. The step-ups and heel raises can also be made even harder with hand weights of about 5 pounds!. You can use heavier hand or ankle weights if you'd like for a bigger challenge and/or more effectiveness!. You should do all the exercises a total of three times a day!. I do them before school, as soon as I get home from school while watching TV, and right before I go to bed!. Again, hope I helped!
~Emma~
P!.S!.
You may also want to go to a gym and try the Stair Master or run on a treadmill or just run outside at a good pace for a while!. Bring you iPod or something and listen to music while you exercise!.Www@Answer-Health@Com
Heel Raises (keep knees straight and locked during every rise):
1) Stand with your feet shoulder-width apart, toes pointing front!.
2) Rise up on your tiptoes for a count of three!.
3) Come Down!.
4) Repeat so that you do thirty like this!.
5) Now do the same thing, except do thirty with your feet shoulder-width apart, toes pointing out and then thirty with your feet shoulder-width apart, toes pointing in!. You should do a total of ninety!.
Note: If these are too easy for you with both feet at a time, do the same things with one leg at a time pointing in, out, and forwards!.
Step-Ups
1) Get something that's about a foot high that will support you weight and that's very stable (not on wheels or anything)!.
2) Put one foot on top of it (your knee should be bent)
3) Straighten the knee on top of the thing so that the other leg rises up off the floor!. Make sure not to push off of the leg on the floor!. The leg originally on the floor should never touch the thing you're standing on!.
4) Come down!.
5) Repeat 30 times and then switch so that the other leg is on top of the surface and doing all the work!.
Outer Thigh:
1) Lay on your side on a slightly soft surface such as the carpet and lie on your right hip!.
2) Cross your left leg over your right leg and bend the left knee so that your left foot is near your right hip on the ground!. Put the foot on the floor or table or whatever you happen to be lying on!.
3) Keeping the right knee perfectly straight, feet flexed, lift the right leg off the ground!.
4) Bring down!.
5) Repeat for a count of 40, holding for 20 seconds on the last one!.
6) Other side!.
Inner Thigh:
1) Lay on the same flat, slightly cushioned surface you were laying on for the outer thigh exercise on your left hip!.
2) Bend you left knee but don't move hip and put you left leg slightly in back of your hip!.
3) Put right leg as far in front of you as you can without moving your hip!.
4) Raise the right leg up and back so that you don't go behind you hip and up so that you hip doesn't move up!.
5) Repeat for a count of 40 and then hold on the last one for 20 seconds!.
6) Repeat on other side!.
Grande Plie in Second Position (sorry, I don't know how to translate that any better for you):
1) Stand in front of a counter or table that you can hold onto for balance!.
2) Stand with your feet very far apart, toes pointing out!.
3) Bend you knees and go down as far as you can without going past your knees!.
4) Bring your legs closer together or make them farther apart so that from your heel to your knee to your hip makes a perfect 90 degree angle!.
5) Hold for 2 minutes!.
6) Come up!.
7) Repeat for a total of 5 times!.
Chair Squats:
1) Stand with your toes pointing forward, feet shoulder-width apart and hold onto something for balance!.
2) Without letting your knees go over your toes, sit back like you would be sitting in a chair!. Keep your chest up and back straight and don't rock back completely onto your heels or fall into you arches!. Keep your knees out and don't let them turn in!.
3) Hold for three seconds!.
4) Repeat for a count of 30!.
All of these exercises should help and I hope I gave you some useful ones!. The heel raises, step-ups, inner thigh exercises, and the outer thigh exercises can be made even more effective and harder with 5 pound ankle weights!. The step-ups and heel raises can also be made even harder with hand weights of about 5 pounds!. You can use heavier hand or ankle weights if you'd like for a bigger challenge and/or more effectiveness!. You should do all the exercises a total of three times a day!. I do them before school, as soon as I get home from school while watching TV, and right before I go to bed!. Again, hope I helped!
~Emma~
P!.S!.
You may also want to go to a gym and try the Stair Master or run on a treadmill or just run outside at a good pace for a while!. Bring you iPod or something and listen to music while you exercise!.Www@Answer-Health@Com
go to the gym!.!. u cannot go wrong with squats and leg presses, hamstring curls, calf raises!.!. go for that!Www@Answer-Health@Com
You could do running, or StairMaster, dunnoWww@Answer-Health@Com
err muscly legs good, working out defines musles, i'd do step upsWww@Answer-Health@Com