One reason for concern for many women - no matter what age - is the tone and shape the length of the leg muscles. The elasticity of the edge of the front and back legs and we are sure the curve of the lower back parts of our body that a lot of concentration and attention in all that we got all the ways to move and go where we come and go. Why not spend a minimum of 20 minutes a session, twice a week, shaping and streamlining of these supports and physical and mental healthBeauty.
Leg work
Two simple but very effective workouts are easy to squats and lunges on one leg. Sure, you can exercise more intensely with weights for added resistance as you (for example 8 weight, 10 pounds, 2, 4, 6 pound medicine ball or weighted bar) work, or you can try the following exercises with your own body weight as resistance.
The side to side squat
Starting with the right leg, 1) are very popular with both feet parallel and locked in a closeEntertainment (both feet directly under your hips). 2) Keep the left foot in place, step right leg horizontally to the right of your body fat, kneeling in a squat and hold for three seconds to count, 3) Press the right foot and step back, two feet on the position start, 4) Raise the right foot in place, step the left leg to fold flat on the left side of the body, the knees in a squat, holding for three seconds count, press the left foot and up.Repeat the sequence of ten (10) times per leg.
Be careful to keep the upper body aligned over your hips, keeping your abdominal muscles and pulled up, monitoring knees ankles - not the toes and squat orientation. It works the quadriceps, hamstring and gluteal muscles and build strength in the muscles of the legs. Add more resistance when you can master this step with ease.
'Round the Clock Lunges
Forward and backward lunges are pretty simple (no pun intended) andbe used to build and shape, buttocks and quadriceps tendons.
Start with both feet parallel, narrow stance. Instead of moving the body horizontally, as described above, start with the right leg and 1), step forward, has a permanent place in a foot forward enough so that the knee is directed directly over the ankle and quadriceps parallel to the ground - how to bend your knees. Instead of how to do it, only 2) Keep the left foot, rolling the ball up (the heel liftsfrom the ground) hold the position for three seconds on the countdown, 3) Press the right foot in the standing position. Repeat the sequence with the left leg for ten (10) FORWARD repetitions for each leg (as if lunging to 12 clock) and back (as if sinking, at 06.00 clock). Oh, the burning of everything!
To build muscle, tone and strengthen the inner and outer thighs (adductors and abductors), encourage the use of four additional clock, 2 and 5 (right leg) 7 and 10 (forThe left leg). It 'just keep the pelvis square and aligned, and open the leg to the foot of the place Clock respective owners.
The whole process will be no more than 7-10 minutes and a little 'sweat on the forehead and down to create the new, that's for sure!
Tone Legs with Pilates Side Kicks
I use the Pilates Side Kicks to further extend and tone the muscles of the lateral line, buttocks, and to encourage the use, strength and stability of the development of abdominalTrunk, particularly the obliques and spinal erectors.
As of right leg: (Set Up) Lie on a mat and straighten the left elbow, shoulder, hip and spine at the back edge of the carpet, like a wall. Put your left hand under the head to head and neck support. Raise your respect and your abs up and out, keeping your back pressed firmly against the "wall" of the abdominal muscles. Stack the legs and bring the heel to the front edge of the mat, stacking the right legtop of the lower arm. 1) Engage the abdominal muscles and lift the leg long and straight at the hip, extending the decline of the foot and leg to bring up the heel low heel, 2) Inhale to lift the leg four (4) inches, and then 3) Breathe slowly down the sides. Repeat this process ten (10) times. Elevates the abdominal wall strong. Maintain alignment of the spine.
The work of the hips and buttocks - (up), turn right to open the hips, knees and feet to reach the ceiling, 1) If the leg straight forward,while maintaining the core and the alignment of the spine, 2) the return at the bottom of the heel. To keep the work on the rotation of the hip, keeping your knees and feet to the ceiling and the length of the abdomen to lift and stability. Repeat for 8-10 repetitions. Turn the other side of the carpet and work the same for the other leg. This whole series does not last more than 10 minutes and is very solid and extend the outer thighs, hips and buttocks.
Finish with stretchingExercises of your choice and repeat the work 2-3x a week and begin to focus on what happens when you enter and exit a room to pay!
