www.highintensitynation.com For a change of pace with your leg exercises, here is the best way to do lunges. For more video workout tips, go to http Make sure you grab your copy of our FREE Special Report, “The 7 Deadly Workout Mistakes and How to Avoid Them”, PLUS a FREE copy of our monthly E-Newsletter.
Some Exercises For Building Stronger And Better Looking Leg Muscles
Article by Jesper Christiansen
Powerful leg muscles are not just for show off, but also they are essential, If you practice any type of physical sport.There is certainly more to powerful leg muscles than being able to wear shorts, or a swimsuit, confidently. More importantly, having powerful leg muscles helps to prevent injury and strain. With weak leg muscles, a person will likely suffer from leg, back, and hip pain and be more vulnerable to muscle tears and strains in the thighs, calves, and lower back. The very best way to develop your leg muscles, is simply to work them consistently and orderly, without overdoing it. Many people generally tend to target one specific exercise, or muscle group, to the point of strain or injury. This happens especially with the quadriceps. Unfortunately, if you do not work out all of the leg muscle groups evenly, you won’t get the proper results.
Many aerobic exercises are excellent for building dynamic leg strength and power. Brisk walking, running, sprinting, jump-roping, and biking are all excellent ways to build leg muscle evenly. However, you have to be careful never to over-do it, or you could put strain on your knees. Remember to stretch thoroughly before and after any of these exercises. You should certainly combine any aerobic exercise program with strength and conditioning for the legs. Perhaps, alternate days between exercises. On the days when you will not be performing aerobic exercises, you’ll be able to focus on lunges, squats, leg lifts, calf lifts, and a host of other great leg exercises! When focusing on strength and conditioning, you should work in sets.
For example: perform ten backward lunges on each leg, followed by a mild stretch. Next, perform a set of squats with weights or a medicine ball. Now, you might do twenty calf-lifts on each leg. You might even go to the floor and perform some leg lefts, being sure to include both the quadriceps and hamstrings. After this, you can repeat the complete routine.
Another great way to build leg muscles is to utilize leg weights. Strap these weights on to your ankles before going for a walk, run, or bike ride. You can also use them while performing lunges and leg lifts. Use resistance bands when stretching and conditioning the legs, to provide resistance. In the gym, there are many machines that give counter-pressure, to help you build leg muscle as well.
There are many muscle groups in the legs, so performing many types of activities and exercises will help you strengthen every one of them. Combine long-distance and speed-focused aerobic exercises with calculated conditioning exercises and focused stretching throughout the week, and you’ll begin to see your leg muscles build. Remember to cover all muscle groups and stretch properly after any type of exercise. If you feel any strain, rest your legs for a couple of days.
About the Author
Jesper Christiansen is an Internet marketer, hobby writer and fitness enthusiast. He has launched an Internet site about the many health benefits of hemp protein and hemp seed oil
Professional Basketball Players Bryan & Maurice Bailey both demonstrate one of 24 variations of the Swamp Lunge exercise. This is a staple dynamic movement exercise of Basketball Strength. Every basketball player needs to add this exercise to their routine immediately! www.basketballstrength.com
Video Rating: 5 / 5
The best leg exercise in the world, called suspension lunges, takes only a few minutes, twice a week, to achieve amazing results in strength and endurance.
Video Rating: 4 / 5
Best Stomach Exercise For A Six-Pack
A physique is never complete and impressive without a lean, mean and strong mid section! Not only does a rock hard six-pack abs look damn fine, strong abdominals are vital in many sports and physical activities. In order to obtain fine abdominals, one have to undergo a healthy diet and laser targeted stomach exercises.
Sometimes it is hard to identify which are the effective stomach exercises that you should choose. Not to worry, here we have listed a couple of free easy stomach exercises to help you get you abdominal shield!
Best Stomach Exercise 1: Hanging Leg Raises
This is a powerful exercise for your abdominals. Hang from a bar with your legs hanging straight down. From there, raise your knees toward your rib cage. Do not swing or use momentum, just focus on squeezing your abs. You must keep your abdominals flexed. Use your abdominals to lift your legs up. To obtain maximum effectiveness, go slow and make your abs work harder. If you want to work your oblique, simply raise your knees to one side of your body.
Best Stomach Exercise 2: Side Bridge
Do not underestimate the side bridge. It may look simple but it can give you that burn you would not forget! Lie on your side with your legs straight out. Elevate yourself with one bent arm parallel to the floor. Hold that position for around 30 seconds and then repeat on the other side. Build up to at least 60 seconds on each side of your body.
Best Stomach Exercise 3: Decline Reverse Crunch
The only equipment needed for this exercise is a decline bench. First, hold the top at the end of the bench with both hands and lie on your back. Hold out your legs so that your legs are parallel to the floor. Keep your knees and feet together. Squeeze your abs slowly and draw your knees up towards your ribcage. Keep your abs constantly flexed. Then slowly lower your legs to original position. Do around 20-30 reps.
Best Stomach Exercise 4: Hanging Raise To The Side
This is a fantastic stomach exercise. It really works your oblique and lower abdominals. To execute this, hang from a bar with your legs and feet slightly together. The bar should be high enough so that your toes cannot touch the ground. Slowly raise your knees under control to one side as high as possible. Curl your spine during the process; it is not just about lifting the knees. You have to contract your abs hard at the peak of the movement and then lower your legs to the starting position as slowly as possible. Repeat on the other side. You can either do it all one side or alternate. Do not use momentum to help you in this abdominal exercise.
Best Stomach Exercise 5: Bicycle
The bicycle exercise is one of the best flat stomach exercises. It is named bicycle because of the way the exercise is performed. This is a stomach exercise that really targets the entire abdominal region and also the oblique.
Lie on your back; support your head with your fingers. Draw your knees in towards your chest and lift the shoulder blades off the floor without pulling your head. Like all abdominal exercises, keep your abs in constant tension at all times.
Straighten the left let out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Now switch sides, bringing the right elbow towards the left knee. Do about 20 rotations for each set.
Best Stomach Exercise 6: Crunches On Exercise Ball
This is the stomach exercise where you will be laying on an unstable surface. Lie face up on the exercise ball with lower back on the top of the exercise ball. Support your head with your fingers lightly. Squeeze your abs and curl your torso up. Keep the ball stable throughout the motion. Do about 20 to 30 repetitions.
There you go, six easy stomach exercises for you to do in your fat loss program! Remember, if you want a flat stomach and define abs, you have to combine a healthy diet and cardio training too. Good luck and enjoy!
Yu Chung Leong is an experienced and motivated personal trainer for many years. He is passionate about health and fitness and enjoys helping people achieve their fitness goals. He writes many free weight loss tips at http://weightloss-ways.blogspot.com
Best Leg Lengthening Exercises – Top 3 Leg Lengthening Exercises to Grow Taller
Best Leg Lengthening Exercises
One of the best ways to get taller is by performing leg lengthening exercises. You should not concentrate only on stretching your spine, if you do, you might miss out on this important part of your body too.
It is also important that you make an effort to increase the whole length of your long bones. I am going to share with you today 3 of the best exercises you can do today to start growing taller naturally and safely.
The Top 3 Leg Lengthening Exercises
1. Swimming. Swimming is one of the popular exercises known to help increase one’s height by stretching the whole length of your spine. But did you know that the stroke you use can do a lot of difference too? Best Leg Lengthening Exercises
If you use the breast stroke you will not only lengthen your spinal column but it will also be a great exercise to stretch your legs. The kicking motion concentrates on your legs and as your arms stretch out the other way you are also stretching out your spine while you are floating weightless in the water.
2. Jump Rope. Jumping rope is not only for kids and boxers. If you do it with both legs at the same time in combination with proper rest you will increase the length of your shin bones. Do this exercise as long as you can and repeat it until you get a total of 5 minutes jumping rope.
3. Go on a 15 minute bike ride. Go out and ride your bike at least 3 times a week if you can. This is a great way to stretch out your legs. To maximize this leg lengthening exercise you may want to raise your seat a few inches higher than you are comfortable with. This forces your legs to stretch but for safety reasons you may want to practice with it first at a slow pace until you get used to it. Best Leg Lengthening Exercises
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Free Workout Videos:Core and Leg Exercises you can do at home
Article by www.flexappealstpaul.com
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Try These Best Butt Exercises Today To Firm and Tone Your Booty
Do you feel like you’re too out of shape, too old, too tired or simply too lazy to do most of the best butt exercises floating around the Internet? Do you shy away from workout DVDs and group exercise classes because you don’t think you can hold yourself accountable to that type of workout?
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Or are too self conscious and spend so much time worrying about what others might think you actually convince yourself that you just can’t do it?
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These days there are really no excuses! You can actually create a time-effective awesome workout, using the best butt exercises, all of which are determined to deliver great results, and better yet… you can do them in your own home.
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There is no need to pay thousands of dollars a year to some gym or workout equipment. Many of the best butt exercises are extremely simple and can be performed by anyone at any time and in any location!
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Don’t believe that? Let’s take a look at a few of the best butt exercises right now:
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Rear Leg Raises
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Working your butt doesn’t get any easier than this. Stand with your legs at a comfortable distance apart, but not quite as far as shoulder width. Have your midsection firm and shoulders back. Place one hand on a chair, wall, or a stable piece of furniture and raise one leg behind you but out to an angle.
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So, if you are raising your right leg you would keep it completely straight and push it back toward the wall behind you, but out to the right instead of straight back. This is a small movement and you should focus on squeezing or contracting your butt muscles . Make sure you don’t lock your knees out on your left leg (the straight leg supporting you), keep your knee soft (slightly bent).
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Do at least two sets of ten reps on each leg, working up to 3 sets of 20. As you get stronger and feel your butt muscles becoming firmer you might want to add ankle weights to get more benefit.
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Donkey Kicks
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Now, get down on your hands and knees to perform another one of these killer best butt exercises. Keep your back straight and tummy tight. Put your body weight on your left leg and raise your right leg up behind you with the knee remaining bent. Think of pushing the bottom of your shoe up into the ceiling and make sure every push is forceful and energetic.
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If you are pushing your leg up with the bottom of your foot aiming right at the ceiling you should feel your butt contracting and releasing with each repetition. You may want to stop the leg at the top of the movement and do small pulses on your last rep.
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Bridges
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For the last of our featured best butt exercises lie on your back, with your legs bent, and soles of your feet flat on the floor. Have your feet at a comfortable distance apart and your arms down at your sides. Now, push your feet into the ground, emphasizing the push into your heels, and lift your pelvis, midsection and upper body so only your shoulders and feet remain on the ground. Contract your butt muscles as you raise yourself up. At the top of the movement pause for a second and then slowly lower yourself down, releasing your contracted muscles. Then repeat the exercise. Aim for 2 sets of 10-12, advancing up to 3 sets of 20.
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See, some of the best butt exercises can be performed pretty much where you choose! Get up and give these moves a try and start working out at home.
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To get more tips and advice on the best butt exercises to tone and shape your lower body visit http://virtualfitnesstrainer.com/
For a more extensive list of effective best butt exercises and workouts that you can perform from home Visit www.virtualfitnesstrainer.com
The Best Butt Exercises You Can Do At Home
The best butt exercises can be performed at any location, at any time of the day or night, and without any type of equipment. You do not have to spend thousands of dollars purchasing workout equipment and you don’t have to sweat it out in a stinky gym every night of the week.
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Keep some free time and workout less by learning the best butt exercises that do not require equipment, gym memberships, or a lot of time.
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Think of some of the very basic butt exercises which are included in lower body workouts and gym classes almost as if they are the rule:
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* Lunges
* Squats
* Kick Backs
* Leg Lifts & Raises
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There are countless variations of these exercise and they are found in all of the women’s fitness magazines, workout DVDs, health and fitness books, and group classes at fitness centers. Why do so many professionals embrace these very simple exercises? Because they are the best butt exercises, or most effective, to whip your legs, butt and thighs into shape!
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Let us take a look at just a couple of the variations of the best butt exercises so you get some ideas of how to make them work for you.
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Curtsy Lunge with a Lift Start with your hands on your hips and your feet shoulder width apart. Lunge back with your right leg, crossing it behind your left leg, with both knees bent at 90 degrees. Keep your tummy tight, chest out and shoulders back.
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Next, push up off your right leg, lifting the right knee from behind your body and upwards so that your knee is bent and in front of you, and in line with your hip. So at the top of the movement your right knee should be facing forwards, at 90 degrees and foot hanging down toward the ground. Keep your left leg straight at the top of the movement, but keep your knee soft.
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Return your leg to the floor and repeat with the other leg. This is definitely one of the best butt exercises but it also works your thighs and core muscles when done correctly.
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Single Legged Deadlift Stand with your feet together, midsection firm, chest out shoulders back with a dumbbell in each hand at your sides.
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Placing your weight onto your right leg, bend at the waist and raise your left leg up behind you. Your goal, as you become accustomed to this exercise, is to have your head, hips and heels in line with each other.
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Make sure you do not lock your right knee out. Keep it strong, but soft. So it is slightly bent. Slowly raise yourself back to starting position.
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Repeat the exercise until you’ve completed the required amount of reps for that set. And then swap legs. Follow the same process with the opposite leg.
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This is one of the best butt exercises because it works your butt, hamstrings and core!
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Remember, the best butt exercises are those that you can do free of charge. It is to your advantage to incorporate a program that will introduce you to a wide variety of the best butt exercises, and the most efficient, so you can continue to stimulate new results from your lower body workout.
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Mandy Gibbons
virtualfitnesstrainer.com
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Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.
For a more extensive list of effective best butt exercises and workouts that you can perform from home: Visit http://www.virtualfitnesstrainer.com/
Best Leg Exercise – Get Shapely Legs Fast
Article by Tony Farrell
Working out also means trying to find and perform the best leg exercise that you can find. Leg exercises are an essential part of exercise as they contribute to the look and the function of your legs. Legs are used to support the upper body, so if you exercise it, you get to make it stronger as well as sexier at the same time!
You will a combination of best leg exercise which will be able to work out all the different muscles found in your legs. The starting move for this combo is called the squat. In performing the squat, you will need to zero in on strengthening the calf muscles.
The squat is performed by raising your arms forward and keeping your legs apart, shoulder width in distance. You can even choose to grab a weight bar for your own support or an additional challenge (if it is quite heavy). To start, you will have to slightly lean forward and bend down in order to lower your hips.
As you bend down, your thighs will become parallel to the floor. Ensure that as you perform this move, you keep your entire back straight. Your head should be somewhat tilted facing upward in order to keep your back from being in a curved position.
The next exercise for your legs is called the calf raise. In this exercise, you will need to hold a dumbbell in one hand to alternate it with the leg that is being worked out. Stand up straight and keep a third of your foot propped up on a small footstool and try to lift your toes as high up as you can go.
Next, slowly go down by lowering your heel to the ground and lift the other leg, alternating positions for as many reps as you desire. Remember that when you perform such an exercise, your dumbbell is on the opposite side and not the same side of the foot that is being lifted. This dumbbell is present so you will be able to keep your balance as you do the entire best leg exercise mentioned.
About the Author
Tony Farrell gives one new free exercise each week to women who want to tone their thighs, firm their butt and have a sleek slender stomach while controlling their weight. These exercises build into a huge arsenal over time where you create your own taining programs specific to your needs. Get your free exercises now – http://www.EasyLossWeightSystem.com
A compilation of some great leg exercises.
Video Rating: 4 / 5
Best Leg Exercises – 3 Effective Exercises For Developing Well Toned Legs
Curious as to the best leg exercises for toning and shaping your legs?Â
The three exercises below will not only strengthen and shape your legs, but also help you burn off extra fat. What makes these exercises so effective is that they are multiple joint exercises which means that their execution requires movement at two joints, in this case the knees and the hips. These exercises are super effective in shaping and firming since they place a demand on the large muscles of your legs, like your quadriceps, your hamstrings, and your glutes.
Without further ado, here are the exercises along with a brief instructions on how to do them. If you’re not sure how to do them after reading, seek the help of a qualified and certified personal trainer.
Squats
This is one of the best leg exercises, if not the best leg exercise you can do for sculpting your legs and butt. The great thing about squats is that they not only blast your thighs, they also indirectly strengthen your core, and even your upper body.
Start by standing with your feet slightly wider than shoulder width apart, toes slightly pointing outward. If you are doing bodyweight squats hold your arms straight out in front of you(if you’re a beginner definitely start with bodyweight squats). If you are using a barbell, rest the bar on your upper back or on your traps. Take a breath and slowly descend, initiating the movement with your hips (like your sitting back in a chair) until your thighs are parallel to the floor. On the way up, concentrate on pushing through you heels, hips and glutes.
Lunges
Lunges, while a little difficult to execute, are also a fantastic exercise for sculpting your legs and butt. There are several variations depending on your skill level, but for now we’ll start with the stationary lunge.
Start with your legs split with one leg about three feet in front of the other. Bend at the knees and lower yourself until both knees are at about 90 degree angles at the bottom of the movement. Keep your torso upright as you push yourself back up. If you need help, you can help yourself by putting you hand on a chair or a piece of exercises equipment. After you master the movement with your body weight, you can add resistance by holding dumbbells.
Stiff Leg Dead Lifts
This is one of the best leg exercises you can do for developing and sculpting your hamstrings, but it’s an advanced movement, so start with very light weights and ask a fitness professional walk you through it if need be. Do no more than a couple sets with very light weight the first time you try them, or trust me, you’ll be sorry the next day.
You can perform this exercise using a barbell or a dumbbell. Stand with light dumbbells or a light barbell using a grip slightly wider that shoulder width. Feet shoulder width apart. Slowly lower the bar by pushing your hips back and centering your weight over your heels, keeping the bar close to your legs. Bend knees slightly during decent. Lower the bar until it touches just below your knees and you feel a good stretch in your hamstrings. Lift the bar back up to the starting position by contracting your hamstrings and glutes, forcing the weight of your body down through your heels as you push your hips forward.
There are a ton of variations on these movements, so after you’ve mastered the above, you’ll have more than enough exercises to keep you busy.
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