08 July, 2011
Leg Muscle Building Exercises
Leg muscle building exercises can all be done in the convenience of your home. You need to strengthen your hips, buttocks, thighs, hamstrings, calves and ankle muscles to keep your legs well-balanced, states the American Academy of Orthopaedic Surgeons. Check with your doctor before starting any exercise routine to avoid potential injury.
Single Leg Dip
You can strengthen your hips, buttocks, hamstrings and thigh muscles by doing a single leg dip, according to the American Academy of Orthopaedic Surgeons. Find two sturdy, high-backed chairs. Stand between these chairs and hold onto the tops of them for balance. Place your left leg 6 inches in front of you as you shift your body weight onto your right leg. Slowly lower your body down 6 inches, keeping your right foot firmly planted on the floor. Hold this position for five seconds. Slowly return to the original position. Relax for five seconds. Repeat this exercise five times. Do the exercise again by placing your right leg in front of you and placing your weight onto your left leg. Pretend you are lowering yourself onto a chair while doing this leg muscle building exercise. Make certain you do not allow your bending knee to move forward over your toes.
Strengthen your front thigh muscles, or quadriceps, by doing wall squats. Stand up against a wall with your head, back and hips touching the wall. Place your feet 2 feet away from the wall, hip-width apart. Tighten your abdominal muscles and lower your body, slowly, by sliding down the wall. Move until you are nearly in a sitting position, but keep your hips above knee level. Hold this position for 10 seconds. Slowly slide back up the wall and return to your original position. Relax for five seconds. Repeat the exercise 10 times.
Toe stands will strengthen your calves and ankles, according to the National Institute on Aging. Stand facing the back of a sturdy chair, feet shoulder-width apart. Hold onto the chair for balance. Breathe in, filling your lungs completely, then exhale as you slowly lift your body onto your toes. Lift yourself as high as possible. Hold this position for five seconds. Lower your heels and body back to the standing position, with control, as you inhale. Relax for five seconds. Repeat the exercise 10 times.
Walking will tone and strengthen all of your leg muscles, according to the American Academy of Orthopaedic Surgeons. Walking can also increase your oxygen intake, improve your cardiovascular health by strengthening your heart and, increase bone density. Walking at a moderately-brisk pace is considered an aerobic endurance activity by the American Heart Association. Moderate-intensity walking causes you to work up a sweat and increases your heart rate. Check yourself -- if you can't carry on a conversation, you're overdoing it. Set a goal to walk 30 minutes on at least five days weekly to receive the best muscle and cardiovascular benefits. Walk at your local mall, around your neighborhood, or anywhere safe and convenient.
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