Category Archives: Exercises Leg

How to Do Leg Raises

February 12, 2012   chrisandian   17 Comments
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Work out your leg muscles. Learn exercises and stretches for your workout routine in this fitness video.
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Getting Rid Of Back Pain By Exercising And Become Relieved!

November 24, 2011   chrisandian   No comments
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Getting Rid Of Back Pain By Exercising And Become Relieved!

Article by Brendal Norris









Summary:This article discusses how exercising can relieve you of back pain. There are various methods of exercising that will help you out.

According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die. In order to reduce this this kind of phenomenon, daily exercising is necessary to strengthen your back.

Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.

Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.

There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.

Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.

For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.

Hip flexor stretch When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar side stretch This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin. Continue to do these exercises everyday and you will feel less pain from your back.



About the Author

2011© Dr. Brendal Norris, Chiropracticbackpainrelief.org, For more articles, visit http://chiropracticbackpainrelief.org on back pain and back pain relief










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Winter Exercise Guidelines For Expectant Mothers

November 22, 2011   chrisandian   No comments

Winter Exercise Guidelines For Expectant Mothers

Article by Brandon Harper









Just because you are a strong expectant mother doesn’t imply that you will need to give up your regular workout. Below are some ways in which you possibly can continue to stay in better shape without the need of risking your child.

You don’t have a reasons why you can’t do exercises while you are expecting a baby. Believe it or not, exercises will enable you to maintain your overall health as well as reduce the chances of unwanted weight gain while you carry your infant. Through the use of several workouts you can even enhance muscle ability which is important within the birth operation.

As usual, consult your medical doctor. They will undoubtedly be in a position to let you know if your current routine is just too strenuous for you to take care of during this period. He might also suggest which exercise routines to do which are safe and sound enough.

How does one discover which ones are safer? For starters keep clear of just about any exercises that include an elevated chance of falling out most notably climbing, rock climbing, and motion exercises. Contact physical activities are inconceivable because not only is there a prospect of slipping, other injury may occur that may prove life-threatening for your infant.

Start out gently. During the beginning trimester, walking along with other exercises which mandate you to tolerate extra weight may perhaps be ok as you are not necessarily displaying up to this point. Take care not to elevate your pulse rate too high utilizing high impact or strenuous exercise. In all trimesters, stay away from techniques which set strain over the mid-section.

If at any time while pregnant you feel these discomforts, talk to your medical professional. Perhaps your daily workouts is too physically demanding and chances are you’ll need to stop or slow it down radically.

* Heart concerns* Shortness of flow of air* Tummy as well as vaginal aches and pains* Blood out of the vaginal canal* Contractions* A sick stomach or faintness for the duration of or even immediately after physical exertion* Blurry vision

In addition, be familiar with your heat. Don’t get too hot doing any kind of workout. Dress up warmly and not a whole lot that you simply actually feel uncomfortable. Indoors, make sure there is suitable ventilation in the room and also the class. Getting hot could lead to faintness, dehydration and various other health problems.

As your stomach starts to increase, the additional body mass and stress could possibly be a lot when it comes to walking or running. Currently, it is better to switch to workouts which are not weight bearing. Start thinking about going swimming. It is a good cardio workout and there is no stress and strain around the predisposed joints or perhaps the mid-section to result in pain and discomfort.

Another exercise is undoubtedly fixed biking. There is absolutely no true danger of falling and there’s no strain on the thighs and legs or even the abdomen. You can get a high quality training routine but don’t take a chance on upper back pain.

When to Contact a doctor

Pay attention to your body. Exercises are wholesome but your infant is much more imperative. Make use of good wisdom when reaching the verdict to proceed with exercising throughout carrying a child.



About the Author

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Importance of Leg training

October 01, 2011   chrisandian   No comments

Importance of Leg training

Do you like squats? Do you like training your legs?

THE PROBLEM:
How many of us know guys who are training hard every part of their body but not the legs? Those guys have huge arms, shoulders but their legs are skinny.

And this is not beautiful at all. It does not matter where you are, on the beach on the gym or in other part.
That is not a look a real man should have.

However many guys are lazy and moreover they do not understand the importance of leg training. They say “my legs are huge enough and training them once per month is enough. In 2 years of such attitude you will see how they look and every year will bring more dissonance to their look. And this is not the only reason for training legs.  Did you know that leg training will make your body release more testosteron? And more testosterone means more muscles? Yes, more muscles to any body part.

Let’s read what some researchers from the University of Connecticut did.

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SOLUTION:

Research by scientists from the University of Connecticut examined the hormonal responses and adaptation to resistance exercise and training. They noted that high-volume, moderate-to-high-intensity weight training, using short rest intervals and stressing a large muscle mass, multiple joint exercises (legs, Chest, Back, shoulders) tended to produce the greatest acute hormonal elevations (notably testosterone and GH). In comparison low-volume, high-intensity resistance training methods using long rest intervals did not induce a similarly high hormonal response. Sports Med 2005; 35(4):339-61

Since an higher volume lead to more testosterone but longer training time lead to less there must be a time factor somewhere that will enable us to conciliate the two. Of course it’s the time of rest between your sets. To cut a long story short, many studies researched that variable, the most significant being by Kraemer et al. This research consisted of two groups, one performing an hypertrophy workout made of sets of 10 RM with a minute of rest between each sets. The other one was a strength training consisting of multiple sets of 5 RM with 3 minutes between each sets. Both groups shown significant increase in serum testosterone, the earlier showing a slightly higher increase.
That indicated that hypertrophy workout do increase testosterone level more than strength training. Also shorter rest periods seem to have the same effect. If 1 minute seem to lead to bigger increase in testosterone level than 3 minutes, then going below 1 minute in hope to increase the testosterone level even more, would greatly impair your short-term recovery.

Tom Platz is considered to have biggest quadriceps.

CONCLUSION:

So if you want to get bigger train your legs and start NOW!


Leg Routine:

Warm up with 2 sets for 15-20 reps

Squats: 4x 20/20/15/15 reps

Seated leg curls 4x 20/20/15/12/

Lying Leg Curls 3x 15/12/12

www.musclesprod.com

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Improve Your Horse’s Performance With Ground Horse Racing Exercises

September 30, 2011   chrisandian   No comments

Improve Your Horse’s Performance With Ground Horse Racing Exercises

It doesn’t matter whether your horse is young or old, healthy or convalescing; teaching him some basic ground horse racing exercises will prove to be beneficial not only for the horse but also the rider and the trainer. Although these workouts are very simple, yet they can bring about an amazing difference in a horse. These exercises influence not only the horse’s movement and balance but also his overall attitude.

While teaching the horse any kind of exercise, you should always be patient. Ground exercises are also very helpful for recuperating horses that have suffered an injury or are recovering from an illness. Besides this, young horses that have just started their training sessions as well as horses that have a hard time working in balance under the saddle, can also gain a lot from these workouts.

As with any exercise regime, care should be taken to proceed slowly and steadily. Ground horse racing exercises should be carried out in a systematic and disciplined manner, and organized in successive stages. In the initial stages, you can focus on the general flexibility of the horse and gradually teach the horse how to attain proper self-carriage.

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Besides ground exercises, you can also try teaching yoga exercises to your horse. Just like yoga has proved to be beneficial for humans, it can also work wonders for the horses. Hind leg exercises promote freer movements and lengthened strides.

Stretching exercises can also do a world of good for your horse. However, always be careful not to exceed your limit as it may cause an injury, soreness or even strain your horse’s legs. Kinetic bodywork is a sequence of gentle but core building ground exercises that help a horse to move with maximum flexibility and agility at any gait.

Kinetic bodywork is very similar to yoga and delivers not only inner strength but also muscle flexibility as well as a toned physique. Flatwork exercises, leg yielding, backing, roll backs, serpentines and exercises using obstacles are some other common exercises for horses.

Simple ground horse racing exercises can help your horse to achieve an athletic and muscular built. It not only teaches the horse basics like canter, stop, forward, rhythm but also most of the ground exercises do not require any type of special equipment. These exercises will help you to calm your horse down, improve self-carriage, balance, focus as well as coordination. Now you can also breed, train and exercise virtual horses in any online horse racing game.

Writing has always inspired me. Writing is my hobby. I write on subject that I find interesting and innovative. I wrote on subjects like technical application involved in manufacturing companies, geographical topics, sports, new game launch and more. I would like to share horse racing exercise. To know more about racing exercises and breeding please refer this site.

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Pole Dancing Exercises : Double Leg Hook Exercise in Pole Dancing

September 28, 2011   chrisandian   25 Comments

default Pole Dancing Exercises : Double Leg Hook Exercise in Pole Dancing

Learn how to a double leg hook exercise in pole dancing and what parts of the legs this targets in this free fitness video on pole dancing exercises. Expert: Niqui Contact: www.studiosoiree.com Bio: Niqui paid for college by pole dancing in Phoenix, AZ. She is currently the co-owner and instructor at Studio Soiree Pole Fitness. Filmmaker: joseph wilkins

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7 Exercises You Must Avoid if You Want to Lose Belly Fat

September 10, 2011   chrisandian   No comments

7 Exercises You Must Avoid if You Want to Lose Belly Fat

Article by Mikejan









There are exercises — and then there are EFFECTIVE exercises. The two are not the same thing. Some exercises can actually be detrimental to burning belly flab.

If a killer set of abs is your goal, there are seven exercises that you have to avoid. They are:

1. Lying straight-legged leg raises (first 45 degrees off of floor, one leg at a time or both at the same time) 2. Hanging leg raises with an arched back 3. Sit-ups with the feet supported 4. Straight legged sit-ups 5. ANY machine-based ab exercise 6. ANY machine-based twisting exercise 7. Torso twists

Remember that the point here is to BURN the belly fat and DEVELOP the abdominal muscles. You aren’t working on your arms, your legs or your neck. Exercises

need to traget the abs and the supporting areas of your body, like your core.

Let’s talk about these bad exercises that you should avoid if your goal is to develop really great abs.

1. Lying straight-legged leg raises: An excellent exercise — but NOT for your abs. The lying straight-legged leg raises are great for exercising the LOWER abdomen…

but not the classic six-pack abs are. Sure, any exercise is a better than no exercise, but you’re wasting your workout time on lying straight-legged leg raises if your

goal is to develop your abs.

2. Hanging leg raises with an arched back: Hanging leg raises with a STRAIGHT back are terrific ab exercises. But when the back is arched, the leg raises do zero to

build the abs.

3. Sit-ups with the feet supported: Here again… sit ups with the feet NOT supported are very good ab exercises. But when the feet are supported, that kills all of the

advantages to your abs.

4. Straight legged sit ups: When the legs are kept straight out during sit ups, the muscles that are being used are in the back and lower abdomen… not the abs!

5. Any machine based ab exercise: No machine is going to build your abs. Great abs are earned the hard way. Get over it and pass on the machines.

6. Any machine based twisting exercise: Twisting doesn’t work the abs. Twisting exercises are good exercises to reduce the size of the waist, but that’s all they do.

7. Torso Twists: Again… twisting doesn’t work the abs or burn belly fat.

Make your exercise session time work FOR you. If you goal is to burn off that sagging stomach and build your abs, squeeze the most advantage out of every minute

of your exercise program.

Doing exercises that are not designed to develop your abs is somply a waste of your time and energy, plain and simple.



About the Author

Get rid of your belly fat and be well on your way to having rock hard six pack abs. For more free tips and

resources visit http://www.fitnessmadeeasy.net










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Top 4 Exercises To Build Leg Muscle

September 08, 2011   chrisandian   No comments

Top 4 Exercises To Build Leg Muscle

Article by Balu Muscle









I am surprised that a lot of people either forget to or chooses not to – build leg muscle as the legs almost fills out half of your body area. Bodybuilders and fitness models knows the importance of legs and they focus as much on them as on any other parts of their body.

I believe the lack of focus on leg muscles is because the first area we usually notice beside the face, is the upper body area. But if you work on your below waist area, not only will you have a more complete look on your body, you will also release a lot of the hormones that the legs are equipped with.

And these hormones that are released when you work on your legs will also help you to build a more defined upper body area.

Exercises

-1st build leg muscle exercise:The first exercise is the squat. I have talked about this exercise in a lot of articles and there is a great reason why. It works on your entire below-waist area, namely your butt, your hips, your thighs and is an outstanding exercise for building leg muscles.

I will recommend you to make use of a waist-belt when working on the squat exercise as it puts pressure on your back. If you want support you can make use of the smith machine.

-2nd build leg muscle exercise:The second exercise is the leg press. This is a great exercise to if you have any kind of back problems and are not able to perform the squat exercise.

What to remember with this leg press exercise is to not straighten you legs 100% when pushing forward, especially not with heavy weights, as it puts a lot of pressure on your knees.

-3rd build leg muscle exercise:The third exercise is the calf raise, as this muscle is as important as your other muscles. Think of your calf muscles as your below-waist area biceps when working on building this muscle. You can choose to do the calf raise standing or sitting on a machine.

If you choose to do it standing, you need to stand on a block with your toes and push upwards, with your knees slightly bend, as far as you can and stay there for a couple of seconds and return again. This is a great exercise to build your calf muscles.

The famous exercise to build leg muscle

-4th build leg muscle exercise:The fourth exercise is lunges. It can either be done using a barbell or dumbbell. When working on this exercise to build leg muscle and thigh and butt muscles, you start out by standing straight with a barbell behind your neck. Then step forward with one leg and bend the knee as close to the floor as possible while keeping your back straight.

The above 4 exercises to build leg muscle are great to build some mass on your below-waist area and should not be ignored in your muscle building journey.



About the Author

Are you tired of not being able to wear the clothes you want, not feeling comfortable in your body, not liking what you see in the mirror and not being able to go to the beach? Then visit us at Best Way to Build Muscle to make your Dream Physique become a Reality….

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How To Exercise Without Equipment

September 04, 2011   chrisandian   No comments

How To Exercise Without Equipment

Article by Lloyd Murray









Many persons would like to exercise but do not know how to about it, how to do it, how often to do it, how to progress it. Most exercise program requires equipment or gymnastics which are always available and can be very expensive, so exercising without equipment is the ultimate way to illuminate all of the problems. I will be focusing on how to exercise without using equipment.

I will be giving you ten ways to exercise without using equipment, the first four exercise are primarily to improve and maintain flexibility in those areas of the body which are usually left out, the also serves as warm

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The Most Beneficial Leg Exercises For You

August 30, 2011   chrisandian   No comments

The Most Beneficial Leg Exercises For You

Article by Kate Critchlow









A common question aked is “what kind of leg exercises are more benefitical?” The answer to this depends on what sort of results they are looking to achieve. You can develop your legs in various different ways, to develop individual muscles best suited for a certain task. For example, a ballerina will be looking to develop their legs in a completely way to a bodybuilder or sprinter. The ballerina will be looking to improve their balance and dexterity, while another may be looking for strength and power. So it is obvious that to get the results to suit you you must first select the right exercises for you, targeting the right muscles.

You would use stretching exercises to increase your flexibility, but you would use resistance training and the use of weights to build your strength. This is of course not to say that you can only work in one aspect. By keeping your leg muscles strong and toned you will both improve strength and flexibility, which is useful for almost all physical activity.

One exercise that allows you to effectively strengthen and tone leg muscles is to cycle using a stationary exercise bike. Regular cycling would work the legs, arms and back, but using a stationary bike means that only the legs are worked. It is also an exercise that is very good for you, as the static ‘spining’ offers a cardiovascular workout, it helps to reduce fat and cellulite. Almost anyone can do it and it provides an affective, all round leg exercise that will work the majority of your leg muscles.

To increase both the strength and flexibility of your leg muscles it is important that you target the knee muscles in particular. there are plenty of less intense exercises that are popular to helping those who have suffered muscle injuries to begin regaining the strength in their leg muscles. Often it is jogging or spinning that cause injuries in the knee muscles where the muscle is simply unprepared for the strain of the activity.

Physiotherapists find the gentle but effective ninety degree lift effective in strengthening the joints, but it is also effective for strengthening the knee muscles and is the most basic of the knee exercises. however, as with any exercise, it must be performed correctly to acheive the most effective results. Sit in a chair, perfectly normally, and keep your back straight. Your legs should be bent at 90 degrees. To lift the leg, tense your thigh and hold you leg horizontally straight. Try and hold this position for 5 seconds then slowly release. Try to do this ten times for each leg to gain the best results.

If you’re ready for a higher intensity workout on your legs try some calf burns to build muscle. To perform these, stand up straight on a wooden floor or mat/carpet, with your heels together and your toes slightly apart. Try to keep your posture straight while lifting your heels to shift your weight onto the balls of your feet. hold the position for five seconds then slowly return your heels to the ground and pause a few seconds before lifting your heels again. Over time your balance and strength will increase and you will be able to hold the position for longer. You can even try bending your knees, which then targets other muscles such as the quadriceps and hamstrings.

These are very simple exercises but are effective in building up core strength within your legs, which is required in order to advance to more intense exercises such as running or resistance training. These leg exercises are also useful for the elderly, as maintaining strong leg muscles will prevent you from accidents or fractures later in life. Having strong legs will help you no matter what stage of life you are at, what you do or what muscles you are looking to develop.



About the Author

I have a lot of interest in physical fitness and I have found that even though the process is slow it can be improved with the use of diet supplements that support muscle growth and strength.

Find out more about creatine supplements here.










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Great leg exercises to get you fit

August 21, 2011   chrisandian   No comments

Great leg exercises to get you fit

Getting your lower half in shape can be real simple. All you need are a set of great exercises. Here are a few exercises that can help strengthen your muscles, as well as get your butt tight and toned and your thighs slim and firm.

Target Area: Quadriceps

Exercise: Barbell Squats

Helps: Strengthen and tone quad muscles of thighs

Steps:

1. Stand in the squat rack in your gym underneath a moderately weighted barbell

2. Position the bar across the fleshy part of your shoulders / upper back. Place your feet shoulder width apart

3. Take the weight of the bar. Keeping your back flat, slowly sit back until your thighs are parallel with the ground

4. Without pausing drive your feet into the ground and stand up into the start position. Pause and repeat

Exercise: Dumbbell Step Up

Helps: Strengthens Butt and Thighs

Steps:

1. Find a step of approximately 10 – 16 inches high. Grasp two moderately weighted dumbbells and stand in front of the step

2. Step up on the step with first one foot, then the other. As your back foot is lifted, your body weight is placed onto the front foot

3. Pause briefly. Reverse the movement (step back with the lead foot)

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4. Repeat the exercise stepping again with the same foot first OR work each leg simultaneously

Exercise: Dumbbell Lunges

Helps: Strengthen and tone quad muscles of thighs

Steps:

1. Grasp two dumbbells and stand naturally. Take one large step forward, still maintaining a natural gap between your feet

2. Bend your front knee so that you take your weight on the front foot

3. Your back knee should finish approximately 6 inches from the ground. Push onto your foot to stand up

4. Step back and repeat on the same leg OR alternatively exercise each leg simultaneously

Exercise: Barbell Squats

Helps: Develop front thigh muscles

Steps:

1. Sit on a chair, bench etc. Raise one foot slightly off the ground. This foot will not rest on the ground throughout

2. Contract your quadriceps and raise your foot into the air. Pause when your leg is almost straight

3. Slowly lower you foot towards the start position. Repeat without pausing. Remember. Exercise both legs.

4. This exercise can also be performed on the leg extension machine at your local health club or gym

Target Area: Hamstrings

Exercise: Kickback

Helps: Tone Butt

Steps:

1. Kneel on all fours on a mat. Raise one foot slightly off the floor. Bent at the knee. This will not touch the floor throughout

2. Contract your gluteal muscles (your bum muscles!) to raise your bent leg into the air

3. Raise your foot until the sole of your foot points at the ceiling. Pause and squeeze. Squeeze some more.

4. Squeeze…and slowly lower until your knee is in the start position. Repeat. Remember to exercise both legs

Exercise: Leg Curl

Helps: Develops back of thighs

Steps:

1. Lie flat on your front. Place an object of resistance between your feet

2. Lift your feet slightly off the ground. During this exercise your feet will never touch the floor

3. Contract your hamstrings and gluteals to raise your feet towards your bum

4. Without pausing, slowly lower your feet to the start position. Repeat for the desired number of repetitions

If you need more information on how to get more exercises or on how to get fit, having a personal trainer is always a good support.

Melissa is a third year Syracuse University student obtaining a degree in psychology and broadcast journalism. Her love for media and social networking continued to grow as she discovers how these public outlets could voice the views of diverse societies. She’s a member of National Association of Black Journalists, National Society of Collegiate Scholars, and the Collegiate Science and Technology Entry Program. Melissa is currently studying abroad in London as she pursues her career in journalism. She hopes to embark on even more travelling expeditions in the future.  If you want to read more articles from Melissa please go to http://www.beabetteryou.tv

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The best Legs, Bums and Tums Kettlebell Exercises For Women

August 17, 2011   chrisandian   No comments

The best Legs, Bums and Tums Kettlebell Exercises For Women

For women, shaping the legs bums and tums is very important.

A curvy, lean, toned body is considered very sexy, sleek and feminine.  It’s surprising, but most women want shapely thighs as they want to look fantastic in their jeans or new dress.

So there are specific exercises that can be done at home with the kettlebell to help you overcome wobbly legs. Most results can be seen in about 4 weeks. Nope you won’t even have to do hundreds and hundreds of repetitions either.

The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with these exercises:-

 

Legs/Bums

Kettlebell 2 Arm Swings

This exercise is the foundation of all kettlebell training. It targets the inner thigh, your bum and the backs of your legs. Start by swinging the bell between your legs and use hips to propel the bell forward. Use the momentum of the bell to let it swing like a pendulum. Squeeze your bum to help protect your back and engage your abdominals. Keep swinging the bell at belly button height. Keep your eyes on the bell at all times and keep your feet glued to the floor. Do 10-15 reps. Do 3 sets with 20 seconds rest.

 

Kettlebell Front Squat:

This exercise targets the front of your thigh.
Start by standing with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and hold the kettlebell with a wide hand grip. Sit back with the kettlebell in front of you and inhale as you squat down slowly. Breathe out as you stand back up and push through your hips and maintain good posture, keeping your head up at all times. Do 5-10 reps. Do 3 sets with 45 seconds rest.

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Kettlebell Renegade Lunges

This exercise targets the inner and outer thigh. Start by holding the kettlebell with a wide hand grip and feet together. Step sidewards to one side and then do a mini squat and then bring the other leg to meet the other. Then push off and go over to the other side. Keep moving from one side to the next. Ensure your tummy and bum is tight and keep your head up. Aim to do 5-10 repetitions. Do 3 sets. Take 45 seconds rest.

Tums

Kettlebell Vampire Sit Ups

This exercise targets the upper and lower abdomen. Start with lying down on your back. Hold kettlebell overhead in one hand. Keep eyes on bell at all times. Place the other hand on top of thigh. Then to execute the lift, take a deep breath and sit up and breathe out slowly and try to keep kettlebell locked out overhead. Ensure your eyes are fixed on the bell. Once you are in a seated position take another deep breath in and then lie back slowly and gracefully still looking up at the bell. Breathe out slowly. Aim to do 3-5 repetitions each side. Do 3 sets Rest 45 seconds to 60 secs.

Kettlebell Seated Hot Potatoe

This exercise targets your whole tummy. Sit down and hold bell between your legs. Take your legs off floor and try to keep balanced with feet off floor throughout exercise. Then pass the bell from hand to hand without dropping it or placing feet on floor. Aim to do 20-30 seconds. Rest 30 seconds and do 3 sets.

Kettlebell Seated Russian Twist

This exercise targets your sides of your tummy. Start by sitting down. Grab the kettlebell with a wide hands grip and keep legs slightly bent and pass the kettlebell from side to side touch the floor each side- left and right. Aim to do 10 repititions and do 3 sets. Rest for 30 seconds.

For more information on Kettlebells, kettlebell training, Kettlebells London, kettlebell training London, London Kettlebells, kettlebell classes London, London kettlebell classes, kettlebell courses and kettlebell exercises go to http://www.russiankettlebellsuk.com. Jamie is based in London and regularly helps women tone up their legs bums and tums at his popular Kettlebell Classes and Kettlebell courses.

Jamie Lloyd is a Certified Personal Trainer and the owner of Russian Kettlebells UK in London. He is one of only a handful of certified Russian Kettlebell coaches in London, and is passionate about coaching kettlebells and even uses them for his own training.

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The ultimate leg exercise program with no weights

August 11, 2011   chrisandian   25 Comments

Teddy Gambordella demonstrates the ultimate leg exercise program using no weights. Perfect to develop power, definition and build muscles.
Video Rating: 4 / 5

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The Lean-Leg Workou

August 11, 2011   chrisandian   No comments

The Lean-Leg Workou

Article by Bob Greene









Although it seems that abs grab all the attention when it comes to toning, the hips, buttocks and legs are a close second. Of course, you already know that you can’t spot reduce, or get rid of fat in certain areas of the body (check out The Seduction of Spot Reduction for more details), but there are some great exercises that can help you create strong, shapely muscles from the hips down. And that means you’ll have a more toned lower half as you start to shed body fat.

The routine below offers exercises for beginners and a progression of more challenging exercises to help advanced exercisers enhance balance, coordination and functional strength. Do one to three sets of 10 to 20 reps. For the single leg and traveling exercises, do 10 to 20 reps for each leg. For the balancing exercises, you can use just your body weight or try them with exercise bands (find them at Spri or Perform Better); do them in a standing position with an exercise band tied around a stationary object, like the leg of a couch or bed, or your non-moving leg. And then step through the loop with the moving/working leg. Work near an object like a countertop that you can hold for safety if needed. Note: With the balance exercises, all of the muscles of the standing leg, from the hips to the toes, are used as “stabilizers” or “stabilizing muscles” in addition to the muscles targeted in the working leg.

Add these moves to your program today to help shape the muscular, sleek lower body you’re after!

STATIONARY EXERCISES USING BOTH LEGS Easiest

Wall squatMuscles worked: Quadriceps, hamstrings, buttocks, hips, lower back

1. Place a stability ball against a wall and lean your lower back against the ball with your feet slightly in front of you, shoulder width apart.

2. Slowly lower your hips and buttocks as if you’re going to sit in a chair and simultaneously bend your knees and lean your torso slightly forward, keeping your chin up. Continue until you have an approximately 90-degree bend at the knee.

3. Return to start and repeat.

Step upMuscles worked: Quadriceps, hamstrings, buttocks, hips, lower back

1. Begin with one foot on the floor (keep your toes on the floor and your heel up), and the other foot on 4- to 8-inch cardio step.

2. Press up using the buttocks and thigh of your lead leg (not the jumping-off rear leg) to a full standing position, feet side by side.

3. Return to start and repeat. Switch legs on completion of set.

Hip bridgeMuscles worked: Abdominals, lower back, buttocks, hamstrings

1. Begin lying on your back with your feet flat on the floor and your knees bent.

2. Lift your hips up as far as you comfortably can or to a point where a straight line could be drawn from your shoulders, through your hips, to your knees.

3. Return to start and repeat.

BALANCING EXERCISES

More difficultStraight-leg raiseMuscle worked: Quadriceps (of working leg)

1. Stand facing away from where the band is anchored.

2. Slowly lift your working leg 6 to 12 inches forward (as if you were kicking a ball) by contracting the thigh muscles.

3. Return to the start and repeat. Switch legs on completion of set.

Abduction

Muscle worked: Outer thigh (of working leg)

1. Stand with the anchor at your side and the band around the working leg (the one furthest away from the anchor) so the band crosses in front standing leg. Keep your feet together.

2. Lift the working leg and pull it away from the standing leg 6 to 12 inches.

3. Return to the start and repeat. Switch legs on completion of set.

AdductionMuscle worked: Inner thigh (of working leg)

1. Stand with the anchor at your side and the band around the leg that’s closest to the anchor. Keep your feet hip width or wider apart.

2. Lift your working leg and pull it about 6 to 12 inches toward your standing leg without crossing.

3. Return to the start. Repeat. Switch legs on completion of set.

Hip extensionMuscle worked: Hamstrings (of working leg)

1. Stand facing where the band is anchored.

2. Lift your leg 6 to 12 inches backward by contracting the hamstrings (back of thigh), buttocks, and lower back.

3. Return to the start. Repeat. Switch legs on completion of set.

For the following exercises, you can use your body weight, dumbbells or a medicine ball.

One-leg squatMuscles worked: Quadriceps, hamstrings, buttocks, hips, lower back

1. Begin standing on one foot (only proceed if you can stand on one foot for at least 30 seconds) with toes and knee pointed straight ahead.

2. Slowly lower your hips and buttocks as if you are going to sit in a chair and simultaneously bend your knee and lean your torso slightly forward, keeping your chin up. Be sure to keep the other foot off the ground.

3. Perform the squat through approximately half of the range of motion of a regular squat or to the lowest point that is comfortable and allows you to keep your balance.

4. Return to start and repeat. Switch legs on completion of set.

Stationary lunge with wood chopperMuscles worked: Quadriceps, hamstrings, buttocks, hips, lower back, oblique abdominals

1. Begin in a stride stance with one leg forward, keeping your back leg slightly bent and heel up. Hold a dumbbell or medicine ball outside and slightly above your shoulder on the opposite side of your lead leg with your torso turned in the same direction.

2. Bend your front leg to approximately 90 degrees at the knee, lowering your back knee toward the floor and simultaneously turning your torso and lowering the weight or ball from high to low across your body.

3. Return to start and repeat. Switch sides on completion of set.

TRAVELING EXERCISESHardest

Side-step squatMuscles worked: Quadriceps, hamstrings, buttocks, hips, lower back

1. Begin standing with your feet together and your arms held at your sides.

2. Take a wide step laterally.

3. Perform a squat, keeping your weight centered between your feet (not leaning in the direction you stepped).

4. Return to start by bringing the opposite leg in the same direction as your first step, creating a traveling movement.

5. Repeat for half of total reps then repeat in the opposite direction to complete the set.

Walking lunge with torso twistMuscles worked: Quadriceps, hamstrings, buttocks, hips, lower back, oblique abdominals

1. Begin with your feet side by side and your toes facing straight ahead, holding the weights at your sides.

2. Step forward with one foot.

3. Bend your front leg to approximately 90 degrees at the knee, lowering your back knee toward the floor and simultaneously rotating torso toward your lead leg.

4. Press up with your thigh and buttocks of the lead leg and step forward with rear leg until feet are side by side and rotate torso back to straight ahead.

5. Alternate lead legs and “walk” forward.

http://thebestlife.com



About the Author

Bob Greene is the founder of the highly acclaimed Best Life Diet brand. Through his books, foods, fitness products and website, Greene has helped millions lose weight and live their own personal best life, using his gradual three-phase approach to eating and exercise.










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3 Power Leg Muscle Building Exercises

August 11, 2011   chrisandian   No comments

3 Power Leg Muscle Building Exercises

Your legs are the strongest muscle group on your body and there are a lot of reasons why you should be working on leg muscle building. Your legs are used for almost anything, when you walk, run, go up stairs, while standing and in most sports.

They legs are half of our body mass and leg muscle building should in no shape or form be avoided when you work out.

A lot of people make a habit of skipping leg muscle building and rather rest on legs days or chooses to work on another muscle group, but if you want a symmetrical body, leg muscle building should be part of your workout routine.

Leg Muscle Building – Exercises

-Leg Muscle Building Exercise #1 – Squat:
The squat is by many believed to be the best leg muscle exercise you can do. Not only will you build incredible muscles, but you will also build strength and explosive power that you can use for a lot of different sports.

The squat leg muscle building exercise can be performed a lot of ways, on a smith machine, with free weights, using a barbell etc. We will in this article use the standard squat with the barbell as leg muscle building.

Place a barbell on your shoulder neck area and place your hands on the barbell, shoulder width apart. Know slowly move down and bend your legs while your butt is being pushed backwards. Bend your knees a little over 90 degree and return back up.

You can even choose to push up in an explosive manner, to get more explosive strength for this leg muscle building exercise.

-Leg Muscle Building Exercise #2 – Leg Press:
This leg muscle building exercise is performed on a leg press machine. A lot of people uses this instead of the squat, as you will only make use of your below waist area and not make a movement that can cause injuries.

Sit on the leg press seat and place your feet on the foot plate. Adjust the weight and push the footplate forward. Return to the starting position and repeat as needed.

-Leg Muscle Building Exercise #3 – Lunges:
The lunges are great for leg muscle building as well as your butt area. You can choose to do this exercise with or without weights. Start out with your feet close together and take a step with one of your feet all the way forward, so that your legs are formed in a 90 degree angle. Return to the start position and step forward with the other leg.

Leg Muscle Building –Final Reminder

Even though we usually don’t notice the legs to start out with when looking in the mirror, they play a huge role in how your overall body looks. You have probably seen examples of people ignoring leg muscle building and only focusing on the upper body. It does not look good, at least in my opinion.

If you follow the above exercises for leg muscle building you will start to see results very soon.

Are you tired of not being able to wear the clothes you want, not feeling comfortable in your body, not liking what you see in the mirror and not being able to go to the beach?

Then visit us at Best Way to Build Muscle to make your Dream Physique become a Reality….

Don´t waste anymore time, let me teach you how you can totally Transform your body. Visit us Now and start Building Leg Muscle.

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Exercise legs

August 11, 2011   chrisandian   No comments

Exercise legs

Article by Natalie Eastaugh









The legs are the most under worked part of the body especially when bodybuilding. Many people concentrate only on working the upper body and ignore the legs. But having strong legs is very important and also helps create that bodybuilders physique along with a developed upper body.

Working the legs is not complicated, but it requires time and effort as does all exercise. Four important training exercises are leg extension, leg press, hamstring curl and standard calf raise.

Leg extensions work the top of the thighs and warm up the leg. From a seated position you extend your legs until you have straightened them. Pause for a second and squeeze your thigh to make a contraction before lowering your leg again. Do not swing and drop your leg, but as with most training exercises, keep the action very controlled.

The main leg building exercise is the leg press which develops the sides of the legs. You do this lying down and push a weight away from your with your legs. Remember to bring your legs down slowly and to stop just before your knees reach your body. As always, keep the action controlled. Do not bounce your legs when you push up away from your body and do not let your knees lock into position.

The hamstring curl works the back of the legs. Lying comfortably on your front, you curl your legs upwards towards your body, pulling a weight with them. Stop before your legs touch your body and pause for a second before slowly lowering the weight again. It is important to maintain tension in your leg muscles and to keep control.

The standard calf raise is done standing up. You push a weight down by stretching your calfs and pushing your heels down, then let the weight up again by pushing up to a tiptoe position. Do not use your thighs for this exercise.

http://www.nrgstop.comKeywords: bodybuilding, strong legs, bodybuilders



About the Author

I have over 18 years experience in various capacities of marketing, customer service and event management in the public and private sectors. This has placed me into specialising in online marketing and SEO, and as part of my SEO, I write articles for my clients. On a private level, I enjoy a healthy lifestyle, cycling, horse-riding and running. I have two teenage children and two poodles, who are my wonderful companions.










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Bodyweight Exercises – Legs

August 11, 2011   chrisandian   No comments

Bodyweight Exercises – Legs

Article by Paul Wright









One of the most efficient ways to lose fat and gain strength is bodyweight exercises. Bodyweight exercises are location independent and are wonderful for people of all ages. Legs can handle a lot of weight, so you may think your own body weight may not be enough to give you any progress. You’re wrong. These exercises will build your legs so you run faster and jump higher, and look good doing it. Lets get started….

Bodyweight Squats

These will not only work your legs, but your whole body. Again, by using bodyweight exercises to move your body through space, you are utilizing many more muscle groups than any machine that targets just your legs. Squats are wonderful bodyweight exercises that you will see in many expensive workout programs that are out there. A bodyweight squat works all of the muscles in your thighs, glutes, and hamstring areas. Squats help your knees, hips, your lungs, and help blast fat away.

How do I do a squat?

To perform a proper squat you:

Stand straight up with your feet about shoulder width apart or a little wider. Point your toes just a little bit outward around 20-30 degrees.Squat down pushing your butt out and go down as deep as you can go without your heels rising from the floor.Push yourself back up to the standing position.If you have trouble balancing yourself, put your arms out in front of you for counterweight.10-15 repetitions per set is advisable for 3 sets. You may find it a little tough if you are a beginner, so just focus on form and do what you can. If these seem easy, you may have to perform higher reps or wear a weighted vest or backpack to add a little resistance.

If you are a complete beginner and have trouble, you may need to work on your hip flexibility in order to get into a deep squat. If this is the case, you can perform hip bends several times a week to build up to a deeper bodyweight squat. To do hip bends, simply bend down and grab your toes. Try to keep your knees as straight as possible. If you must bend your knees, try to bend them less and less each day and you will definitely see a difference in your squat quality.

Want some difficulty?

As you go down, stick on leg out so that all your weight is on your other leg. This will add a lot of difficulty to your squats. Alternate legs for 10-15 reps for a thigh blaster.

Want more?

Do a regular squat, except when you come up add a jump to the top while extending your arms up. This will give you even more variation to keep some spice in your routine. Even more difficulty can be added by holding dumbbells while performing squats.

Bodyweight Calf Raise

Bodyweight calf raises target your, you guessed it, calves.

How do I perform calf raises?

Simply:

Stand with your feet close together.Bend one leg backward at the knee so that you are standing on one foot. (you may need to hold on to a chair or something to maintain balance)Simply raise up on the ball of your feet so that you pivot near your toes.Hold the movement at the top for a count of one while really flexing your calf muscle.Lower yourself back to the starting positionFor beginners, this is great just standing on solid ground. Although you will quickly find that you should add a little more difficulty to this by standing on the edge of a staircase or a block or even a stack of books. This will give you a larger range of motion which is always helpful.

Want more?

Hold a dumbbell in each hand while performing calf raises or wear a weighted vest or backpack.

Lunges

I hate lunges. I’ve got a feeling you will too. They really stink (but in a good way). Lunges work the hips, glutes, and thigh muscle groups. Add these to your bodyweight exercise workout for some extra punishment. Lunges can be either static or you can do them while walking. I prefer doing walking lunges since it provides a change of scenery. It also adds a little more difficulty in balancing correctly, which helps your core.

How do I lunge?

To perform a lunge:

Stand with your feet about shoulder width apart.Take a large stride forward with one leg.Bend both knees until the front knee is at 90 degrees and your back knee is at 90 degrees. The back knee should almost be touching the floor.Make sure your front knee doesn’t go past your foot. Maintain the 90 degree bend.Push yourself back up to the standing positionPerform once more with the opposite leg leading.To perform a walking lunge, do the same thing except instead of coming back to the starting position, take a step forward, alternating legs. If you have trouble going deep, don’t worry about it for now. Just focus on form and the rest will come later.

Want more?

Hold a dumbbell in each hand while performing walking lunges or wear a weighted vest or backpack.

As you can see there are several high quality exercises for your legs utilizing only your bodyweight and occasionally a dumbbell for added resistance. If I had to choose, the squat is the highest in quality of all of the leg exercises as it targets more muscle groups and provides a higher quality exercise.



About the Author

I currently reside in lovely rural Kentucky nestled amongst the most beautiful hills. I am constantly trying new Bodyweight exercises and enjoy sharing all my findings with others.










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