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Leg Exercise
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Multitasking Move: Side Plank Star
Looking for a move to target you shoulders, core, and legs? Give Side Plank Star a try. It's tough to balance at first, but once you start including this move in your strength training sessions, you'll gain stability and strength.
Multitasking Move: Shoulder Press Steppers
I love working my shoulders and my outer thighs, and this exercise targets both areas at the same time. You'll need a resistance band for this move, and if it's too easy with the band you're using, then you can make it more difficult by shortening the band and holding the rubber part below the handles.
To learn how to do this exercise then read more
Get It Up, Your Heart Rate That Is: Squat Intervals on the Elliptical
Instead of just going along steadily on the elliptical workout, add squat intervals to your cardio to really give your legs a workout. Here's how:
- Hop on the elliptical and warm-up for five minutes.
- Start pedaling backwards.
- Keeping your back straight and shoulders square, slowly let go of the hand rails.
- Once you feel comfortable, sink into a partial squat (not a full squat, just about three-fourths of the way down) while continuing to pedal. You'll know you're doing it because your thighs should really start burning.
- Try and hold the squat for 20-30 seconds.
Get on the Ball: Single Leg Squats
Squats are so much fun. OK, maybe you don't love squats but you must admit they get the job done. If you have a stronger leg, or a dominant leg, chances are high you are not working your legs evenly and your weak leg is getting short changed.
Get on the Ball: Seated Calf Raises
The calves are one of the most neglected muscles in the lower body, but in the Summer they also happen to be one of the most visible muscles of the leg — think capris, shorts, dresses, skirts, etc. People love to work their quads, hamstrings, hip flexors, and glutes but when it comes to working our calves, most of us fall short. This exercise on the ball really targets the muscles of the calves while also giving the core a little workout, too.
Green Exercise: Add Lunges to Your Walks
Green exercise is all about working your body without using electricity to get you going. Walking is a cheap and simple way to burn calories and you can do it anywhere, but it can be a little boring. So I add walking lunges to my walks to not only stretch the muscles in my lower body and increase flexibility in my hip flexors, but lunges also strengthen my quads and booty.
Get Lifted: Romanian Deadlifts
Looking for a new move to work your lower body? One exercise you may want to try is Romanian Deadlifts. They're a great way to really work your hamstrings (the back of your leg), while also working your quads (front of your upper leg) and booty.
Lower Body Workout Video Online
Looking to tone your lower body? Then you definitely need to try this video from Lifeskool. I'll warn you ahead of time, it's hard.
Fire Fighter Workout: Part II
If you tried the fire fighter workout that I posted earlier then you're feeling for those folks in uniform, since that workout is literally no walk in the park. Here is the leg portion of the circuit workout — take it from me, it's a sure way to give you that it-hurts-to-sit-on-the-toilet soreness we all hate to love:
LEGS
- 2-inch squat: Stand with legs shoulder-width apart, hands on head. Drop down 2 inches, then stand back up.
No Equipment Necessary: Calf Raises
A lot of us do a lot of leg work to develop our lower body muscles, but completely forget about the calves (or neglect them for fear they'll get bulky). Calf Raises develop flexibility and strength in the ankle joint and calf, and all you need to do them is your body and a step/curb or any uneven surface. Here's how:
- Stand with balls of feet on a curb/step, heels hanging off.
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