08 July, 2011
Leg & Arm Exercises Without Machines
Leg and arm exercises without machines can be done within the comfort of your own home or neighborhood. Exercising your arms and legs can help improve your strength and range of motion, according to Good Housekeeping. Doing the exercises daily will help you obtain well-toned arms and legs. Remember to properly warm up and cool down during your exercise routine. Check with your doctor prior to starting any exercise routine.
Chair Dip and Lift
Tone your arms and legs by doing a chair dip combined with a leg lift, according to Good Housekeeping. Sit upright in a high-back, firm chair. Place your feet firmly on the floor. Scoot your body toward the front of the chair. Slowly lift your body from the chair. Lower your body while bending your elbows. Lift your right leg and extend it 6 inches to your outer side. Straighten your knee. Hold this position for 20 seconds. Slowly lift your body back up into the chair. Lower your leg to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Switch sides and repeat the exercise another 10 times.
Tone your arms and legs by walking. Walking offers a convenient, low-cost way to get low-impact aerobic activity, according to the American Heart Association. Walking has the lowest dropout rate of all physical activity. Incorporating walking as part of your workout routine can provide an all-body workout, according to Good Housekeeping. Alternate 2 minutes of walking with other muscle-specific exercises. Start walking for 5 minutes and gradually build up to 20 to 30 minutes at a brisk level. When walking outdoors, make certain to be aware of your surroundings to avoid injury. Join a walking group, walk your dog, walk at your local gym track or start walking during your lunch hour. Walking can be done both indoors and outdoors, which increases its convenience factor. Increase your intensity by using hand weights or dumbbells while power walking. Power walking, or speed walking, helps burn more calories. Remember to wear comfortable shoes and attire, according to the American Heart Association.
Body Squat and Press
Strengthen your arms and legs by doing body squats combined with a chest press. Stand with your feet shoulder-width apart, according to Good Housekeeping. Slowly lower your body while placing the majority of your body weight onto your heels. Bend your knees until your thighs are parallel to the floor. Your knees will be over your ankles. Do not bend your knees more than at a 90 degree angle. Lift your arms in front of your body until they are parallel to the floor. Keep your elbows straight. Form a fist. Hold this position for 1 minute. Breathe normally. Return to the standing position while lowering your arms. Relax for 10 seconds. Repeat this exercise 10 times. Increase your intensity by using a resistance band, if desired.
Body Lunge and Curl
Tone your arms and legs by doing arm curls and leg lunges. Stand with your feet shoulder-width apart, according to Good Housekeeping. Place a resistance band underneath your feet. Grab a hold of each end with your hands. Slowly lift your left foot and take a step back 3 feet. Place the ball of your foot on the surface. Lower your body while bending your right knee. Bend your knee until your thigh lies parallel to the surface. Bend your elbows and lift your arms toward your shoulders. Stretch the band. Hold this position for 30 seconds. Release the band's tension. Return your arms and legs to the original position. Relax for 20 seconds. Repeat this exercise 10 times.