Posts Tagged ‘Legs’

Leg Squats – The Most Versatile Of The Bodybuilding Exercises?

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One of the easiest and quickest bodybuilding exercises is the leg squat. You need no equipment initially (though you can build up to using weights across your shoulders or in your hands).
And still, it can be one of the most effective exercises you can use to maintain muscle tone and build definition in pretty well all of your leg muscles.
In it’s simplest form, you’d be amazed at just when you can fit leg squat exercises in. It’s one bodybuilding exercise that’s possible whilst doing something else, like being on a phone call, or watching the stove while you are cooking a meal (be especially careful if you are close to hot stuff!).
In fact many bodybuilding exercises can be done while you multitask.
So, the leg squat then, how is the best way to do it?
It’s pretty important to get yourself comfortable, like any bodybuilding exercise, because if you are feeling off a bit, you won’t want to see them through, or even might damage yourself as you move in a poor way.
Getting your self comfortable to do leg squats is easy, here’s how:-
1) Stand with your legs comfortably apart (usually shoulder-width apart is the most natural and easiest), and shake yourself a little to make sure that you are loose enough.
2) Take a dozen or so deep breaths, focusing your breathing in your belly, rather than in your chest.
3) Relax and focus gently on your body and how capable you feel about the bodybuilding exercise you are about to undertake.
4) Starting the leg squat, slowly lower yourself down, bending gently at the knees to a point where you feel comfortable. Remember to breathe out in the phase when you are going down.
5) Hold for a few seconds at the lowest point (this is a really vital point in the whole leg squat exercise), and then, slowly again, raise yourself up to standing. This time it’s important to breathe in as you raise yourself up.
How easy is that? Yet, when you do a few leg squat reps, especially if you are quite new to this, you will really find the muscles tightening and the benefits will be obvious!
How many reps? Well, that is up to you. Start small, so that you will not damage yourself and be put off, increasing as you gain strength. Each day you do your leg squats, you can gradually increase the number – it’s a more demanding bodybuilding exercise than you might think.
Indeed, when you are starting out, leg squats are one of the very best exercises you can do for your legs. Later on, just add some small weights in your hands and even, when you are really working out, an advanced bodybuilding exercise is to have bigger weights across your shoulders too!
This exercise will work the leg muscles pretty well. If you want to add some variety, you can broaden the pressure on some muscle groups and enhance them more.
For example, if you stand with your toes pointed slightly out, it will work the muscles of the inner thigh more. Conversely, if the toes point inwards a bit (whilst staying comfortable), the outer thigh muscles get the workout!
Cool eh?
Using leg squats as a core bodybuilding exercise on a regular basis will make a pretty good job of your legs. Just take your time as you build up the reps as well as any weights you might want to add.
And, did I say that leg squats are one of those bodybuilding exercises that you can do almost anywhere, even at your office or in the home!

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7 More Exercises To Achieve Firm, Flat & Sexy Abs

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Once you have effectively set your weight loss regime, you must determine a set of exercises to strengthen and tone your abdominal muscles. This will provide them with the body and shape required to form a visible six pack. The following exercises are appropriate exercises to select from.
1) Long Arm Crunch: Lie on the floor, facing the ceiling and extend your arms over your head along the ground, grasping your hands together over your head. Tighten your abdominal muscles and lift your shoulder blades off the floor. Repeat this twelve to sixteen times.
2) Reverse Crunch: Life on the floor facing the ceiling. Hands may be placed flat on the floor beside you or behind the head. Raise your knees towards your chest until your legs are at a 90 degree angle with your body. Tighten your abdominal muscles to lift your hips off the floor. Lower your body and repeat this process twelve to sixteen times.
3) Vertical Crunch: Lie flat on the floor facing the ceiling with your legs extended upwards. Place your hands behind your head and tighten your abs to lift your shoulders off the ground. Raise your heels towards the ceiling to create a U shape with your body. Lower yourself and repeat the process twelve to sixteen times.
4) Bench Crunch: Lie flat on the floor, facing the ceiling with your legs elevated on a bench or another form of furniture and bent at a ninety degree angle. Hold your hands at your temples or extended down besides your legs. Now, raise your head and shoulders towards your knees whilst lifting your pelvis off the floor. Flew your abdominal muscles at the top of the movement and hold for a moment. Lay back down and repeat this twelve to sixteen times.
5) Leg Tuck: Sit sideways on a bench or some form of furniture, grasping the edge for support with your legs hinging over. Raise your legs slightly and straighten them. Hold this position for a moment then lower your legs. Repeat this process twelve to sixteen times.
6) Upright Sit Up: Stand upright with your back straight and hands clasped behind your head. Proceed to bend at the waist (performing the traditional sit up movement) and straighten up. Repeat this process twelve to sixteen times.
7) Scissor Cuts: Lie flat on the floor, facing the ceiling. Place your arms flat at your sides and lift your legs slightly, crossing one over the over. Hold this position, then lower your legs. Repeat this twelve to sixteen times.
Abdominal work outs should be performed twice a week. It is important to remember to alter your work out every eight weeks to ensure the muscles do not become used to the work out, thus rendering the exercises ineffective.
Before commencing with abdominal exercises, it is important to remember to stretch your abdominal muscles. Do this by lying face down on the floor with your elbows bent and hands positioned beneath your shoulders. Straighten your arms so that your back is arched, ensure your legs remain flat on the ground. Turn your head towards the ceiling and hold this position for a period of ten seconds before lowering yourself back to your starting position.

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Leg Exercises

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A well defined and developed body is important for the overall health and look of a body. How many times have you seen a guy with a big upper body and tooth pick legs. This not only looks bad, it can lead to injuries and cause stress on the knees and hamstring injuries. Leg exercise helps with the overall development of your body. You should devote an equal amount of time performing leg exercises as you do your upper body. To achieve a well defined, strong, and balanced legs you must incorporate several leg exercises. Your leg exercise workout must have different exercises from different angles to develop all the parts for your Legs. Developing strong legs is crucial to preventing injuries to other muscles during exercises.

To get the best results you need to do 6-10 reps of each leg exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your Leg muscles by doing a variety of leg exercises with and without weight.

Choose at least 2 exercises from The Entire Thighs and Quadriceps group. Always do leg curls for hamstrings. Every week or so change exercises within each group.

Here are a group of the best leg exercises

Entire Thighs

Leg press

Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.

Squat

This is the best leg exercise for size, power, and overall development of your leg, it can also be the most dangerous. Make sure you have proper form when performing this exercise.

Hack squat

Step up with dumbbells

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell

Quadriceps

Dumbbell lunges

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell

Leg extension

Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!

This is the best leg exercise for toning the quads an adding strength around the knees.

Lateral Squat

Double leg power jump

Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.

Hamstrings

Leg Curl

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

This is probably the best leg exercise for your hamstring area

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Know About Leg Exercises for Women

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Starting Position: – Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise. Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Be sure to carry out all exercises for your thigh muscles in a slow, controlled manner to avoid injury and to ensure the effectiveness of the thigh exercises. A certified personal trainer or professional fitness instructor can teach and assist you with the proper technique and form with any of these thigh exercises.

Then set goals, be consistent, and work until you are tired. While many theories exist on the best ways to build muscle, recent research indicates that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise — good news for people trying to squeeze weight or strength training into a busy schedule. It is recommended to do a single set of exercises using a weight heavy enough to tire the muscles after a dozen repetitions. When you work a muscle to fatigue, you are releasing factors that build endurance and strength.

The truth is, toning and firming up your leg, hip and thigh area is not achieved by using all those weight machines, and heavy dumbbells and barbells that could get you all pumped up with much more muscle than you were looking to build, or cause serious, long term injuries!

Place your hands on your hips or hold them out in front of you, or out to the side. slowly, step down with your left foot & lightly touch the floor with your toes & the ball of the foot (keep your heel off the ground).

There are 3 gluteal muscles. You have heard of the gluteus maximus which is the largest muscle in your body. There is also the gluteus minimus and medius. The group is often referred to as the glutes.

The primary function of the glutes is to extend your hip but they have many other functions such as leg abduction which is moving your leg away from your body to the side.

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Do Stomach Exercises and Lose That Belly Fat

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For many people the abdominal area is the hardest of all to shape, tone and firm. Some of this has to do with our genetic makeup but a lot of it has to do with our eating and lack of exercise. You can turn a washtub belly into washboard abs with some quick stomach exercises that are made to deliver bang for the buck. What many don’t realize is that your stomach muscles can be exercised daily. You can do stomach exercises and lose that belly fat if you do them at least 3-5 times a week.
Let’s start out easy with The Lift. Lie on your back on the floor. (Use a pillow or towel roll to support the small of your back, if needed). Now keeping your head, back, shoulders and buttocks on the floor, lift your legs about 18 inches from the floor. Your feet should be touching and your legs should be straight. Hold the position for a count of at least 20. Lower your legs just 4 inches and repeat the count of 20. Continue to lower and hold for a count of 20 at least 3 more times. The last count should be done with your legs about 2 inches off the floor. You will feel the pull in the abdominal area with this exercise. Keep your arms flat at your sides and breathe normally with the routine. If you cannot hold the position for the count of 20, start with a shorter count and work your way up until you are able to hold all counts to a total of 30 for each one.
The next belly exercise to blast flab is called The Penguin. With this one you will again lie on your back on a firm surface. Your legs should be together with your heels on the floor. Let your arms rest at your sides. Now slide your right leg to the side a few inches, at the same time take your right arm, and slide it towards the lower leg and ankle, as if to touch it. Keep your shoulders and neck as flat as possible on the floor. Return to the starting position and repeat on the other side. This exercise should resemble the side shuffle seen in penguins. Repeat the routine 30 times on each side. If 30 is too many at first, do what you can until you can do 30 easily.
Crunches are always great to chase away a flabby belly. Many people do not do them correctly so they get minimum results for maximum effort. Try this Ab Crunch Sizzler routine. Lie on the floor on your back with your legs flat and about a shoe length apart at the ankles. Now raise your legs about 6 inches off the floor and at the same time raise your head and shoulders about 4-6 inches off the floor. You can keep your hands flat on the floor or let them rest on your belly. Hold this position for at least a count of 5-10 and release. Repeat this for a total of 30. Only your head and upper shoulders should leave the floor, press your lower back into the floor and do not let your upper back clear the floor.
Raising the back off the floor is a mistake many people make when doing crunches, this strains the back and does not work the abs.
If you make these 3 exercises part of your workout at least 3-5 days a week you will be seeing toned and tighter muscles in just a couple of weeks. In order to blast your belly flab you have to target and work those out of shape abdominals. These exercises are sure belly fat blasters. So why wait? Do stomach exercises and lose that belly fat today!

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