Physical-fitness trainer Jeanne Ernst explains some simple resistance exercises that can help develop better-looking legs. The demonstration includes side leg raises, glute kickbacks and a classic yoga pose to name a few.
- With ample resistance, holding a leg position a little longer than usual will stretch leg muscles as well as build them.
- To do a side-leg raise, lie sideways on the floor, bend the bottom knee (for added resistance) and slowly raise the top leg up and down.
- Glute kickbacks--Start with your knees and palms on the floor, then raise one leg toward the ceiling, keeping knee bent and foot flexed. Quickly "pulse" each leg 25 times.
- Perform the warrior pose. This is a classic yoga move that works the entire leg, especially the quadriceps. Start with your feet together, then step one leg forward into a deep lunge with the knee over your ankle and back foot slightly angled. Return to the original position and repeat 10 to 15 times, holding each lunge for a slow count of three. Raise both arms overhead and press palms together with fingers pointing toward the ceiling to work balance and tones the arms.
- Sidekicks and roundhouse kicks work the entire leg, especially glutes and quads. Using the back of a chair for balance, slowly kick the outside leg straight to the side or in counter-clockwise circle. Repeat 25 times, then switch legs.
- Ankle raises are great for working hamstrings. With both hands on the back of a chair for support, raise one leg to make a 90-degree angle with the back of the thigh. Repeat 10 times, then switch legs. For added resistance, use ankle weights.
