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 top leg.
  • Pause for three seconds at top of 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 floor on all fours with wrists under shoulders, head aligned with back, and knees hip-width apart.
  • Keeping knee bent, raise one leg up and out to the side, until thigh is level with hip.
  • Hold raised position for three seconds.
  • Slowly lower leg back to starting position.
  • Complete 1 full set of reps then switch sides and repeat.

TIP: Your hips and glutes should be doing most of the work, so don't allow your entire body to twist as you lift your leg- keep those abs parallel to the floor.

  

Kick Backs

Works: Glutes, Thighs

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

  • Begin on floor on all fours, with 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 ceiling.
  • Hold in 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 back against a wall, with feet about 2 ft. in front of you and placed shoulder-width apart.
  • Slowly slide back down the wall until thighs are parallel to the floor, knees are at 90-degree angles and aligned perfectly over your ankles.
  • Maintain seated position for allotted time (in seconds).

TIP: You may need to readjust your feet further or closer to the wall to maintain safe and proper form. Pay attention to the shoulder-width space between thighs, as knees may naturally want to fall in closer to each other or bow outward.

Slow Bicycle Crunch

Works: Abs, Obliques, Hips, Thighs

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

  • Lie on back, lift shoulders off the mat and slightly raise both legs.
  • Slowly bring one elbow to opposite knee by crunching abs and keeping opposite leg fully extended. Count to 4 as you perform each crunch.
  • Return to starting position, and repeat on 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.


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