Leg Press or Squats: If you are new to squats then I would highly suggest using the leg press machine at the gym. This machine allows you to carry out the exercise in a controlled and safe approach working your quads, glutes and calves. Start by sitting within the machine with your feet planted firmly about shoulders width. Next, with a comfortable weight selected, press up to standing unlocking the release bars. Then slowly sink all the way down bringing your knees into your chest. Make sure not to spring back up, but push up using your leg muscles all the way without locking your knees. If you want to push yourself a little further, contract your glute muscles at the peak of each repetition.
Seated Leg Extension: Although this is more or less a simple and basic movement, we are going to elevate the stakes a bit to get your legs burning oh so good!! Make sure the seat back is accurately adjusted so your legs hand comfortably with the pad resting on your shins. You could possibly also have to alter the height of the leg pad so it's precisely on your shins immediately higher than your shoes. You should always be controlled, but this time instead of only lifting and lowering your legs, you're going to hold the weight at the top a squeeze your quad muscles as hard as you can for a second or two. Do this at the top of each rep and I promise you'll feel and see a difference. Another thing you can insert is at the end of your set, put the weight down, remove your legs from the pad and straighten and flex your leg muscles for ten seconds. It will burn like hell, but it'll be worth it.
Leg Curls: This exercise focuses on your hamstrings which most people don't dedicate much if any time to. Leg curls can be done either seated, lying on your stomach or standing. Most gyms will have both the seated a lying version. Choose a machine and/or position that is most comfortable for you. Choose a weight which is difficult, but not painful so you are able to complete a 12-15 repetition set. Again use slow controlled movements squeezing hard at the top of each rep. This exercises is particularly important to stretch the muscle before, and after each set. A forward bend is the best stretch for your hamstrings. Try to touch your toes for at least 20 seconds breathing deeply and going a little deeper with each exhale. Repeat for 3 sets.
With these core lower body exercises united with your increased cardio regime you are well on your way to obtaining those skinny toned legs and butt you're looking for. As you're melting the fat away with your diet and exercise, those muscles are being firmed and toned and just waiting to exhibit their stuff. Take into account, everything takes time and promise and a lot of sweat! But enjoy the process and you'll be able to enjoy the results even more!!
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