The Fruitful Life

5 Moves for Toned Legs

5 Moves for Toned Legs

Show your legs some love as we "kick off" the month of July! Wellness professional Katie Rosengren shares 5 simple exercises to work your lower body.

TIP: As you work through each move keep your muscle movements slow and controlled, and exhale with every leg lift and inhale as you drop it.

Side Leg Raises

Works: hips, glutes, and obliques

Reps: Beginner (8) Intermediate (12) Advanced (16)

  • Lie on your side, rest head on hand, face shoulders forward.
  • Extend and steadily lift your top leg.
  • Pause for three seconds at top of your range.
  • Slowly lower leg.
  • Complete 1 full set of reps then switch sides and repeat.

Fire Hydrants

Works: hips, glutes, thighs

Reps: Beginner (8) Intermediate (12) Advanced (16)

  • Begin on the floor on all fours with your wrists under shoulders, head aligned with back, and knees hip-width apart.
  • Keeping the knee bent, raise one leg up and out to the side, until thigh is level with your hip. TIP: Your hips and glutes should be doing most of the work, so don't allow your entire body to move as you lift your leg- keep those abs parallel to the floor.
  • Hold that raised position for three seconds and slowly lower leg back to starting position.
  • Complete 1 full set of reps then switch sides and repeat.

  

Kick Backs

Works: glutes, thighs

Reps: Beginner (8) Intermediate (12) Advanced (16)

  • Begin on the floor on all fours, with your head and back aligned.
  • Keeping knee bent at 90 degrees, slowly kick heel up to the ceiling until hamstring (the back of your thigh) is parallel to the ceiling.
  • Hold in the raised position for three seconds then release.
  • Complete 1 full set of reps then switch sides and repeat.

  

Wall Sit

Works: thighs, glutes

Hold for: Beginner (20 seconds) Intermediate (30 seconds) Advanced (1 minute)

  • Stand with your back against a wall, with your feet about 2 ft. in front of you and placed shoulder-width apart.
  • Slowly slide your back down the wall until your thighs are parallel to the floor, knees are at 90-degree angles, and make sure your knees are aligned perfectly over your ankles. TIP: You may need to readjust your feet further or closer to the wall to maintain safe and proper form.
  • Maintain seated position for allotted time (in seconds). TIP: Pay attention to the shoulder-width space between your thighs, as your knees may naturally want to fall in closer to each other or sway outward.

Slow Bicycle Crunch

Works: Abs, obliques, hips, thighs

Reps: Beginner (6) Intermediate (12) Advanced (16)

  • Lie on back, lift your shoulders off the mat and slightly raise both legs. TIP: To deeply engage abs, keep your lower back pressed into the floor and pull in your navel.
  • Slowly bring one elbow to opposite knee by crunching your abs and keeping your other leg fully extended. TIP: Count to 4 as you perform each crunch to keep things slow and controlled.
  • Return to starting position, and repeat movements on the other side to complete 1 full rep.

TIP: Exhale and contract abs during elbow-to-knee touch

 

 

*Content contained in this article is not intended to provide or constitute medical or healthcare advice, nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical programs.


Submit a Comment

* Required field