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Build Leaner Legs Your legs may be hiding under wool pants right now, but that's no reason to ignore them. Almost every move you make -- walking, running, standing, climbing stair -- depends on your quadriceps, the muscles in the fronts of your thighs. They're not all work and no play though. They put on the power when you ride a bike, climb a mountain, play tennis or even pick up a small child. Strong quads make every move easier and protect against injuries, especially ones to the knees. This exercise, the leg extension, is the perfect exercise for strengthening your quads. You need a set of 5-pound ankle weights, a firm chair, a towel and you're ready to go. When you pack away those wool pants, you'll find trimmer thighs beneath! The essentials
Repetitions: 8 to 12 lifts is considered a "set." Do one to three sets with both legs. Sessions per week: two to three; allow at least one day of rest between workouts. Speed: 3 seconds to lift, 1-second pause, 3 seconds to lower. Weight: If you can't do eight repetitions, the weight is too heavy. When you can easily do 12 repetitions, the weight is too light. Remember to breathe. Position yourself
Keep head up; eyes forward. Relax arms at your sides. Sit back in chair, keeping back relaxed. Tuck in abs. Put a rolled towel under your knees. Make sure knees are no more than 2 inches from chair's edge. Place feet shoulder-width apart, heels just off the floor, toes lightly touching. Check that ankle weights are snug, but not too tight. Don't
Lift your thigh off the chair. Sit with knees more than 2 inches in from the chair's edge. Lean back when lifting. Arch your back when lifting. Grip chair to help you lift. Move quickly. The exercise 1. Slowly raise your left lower leg. The only joint that should be moving is the knee joint.
by Miriam Nelson, PhD |
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