Fitness Tips: Toning and Muscles: Post 1(Perfect Legs)

Welcome! This week we have some fitness tips on getting those perfect legs.

First, know the muscle groups.

• The Hamstrings (bottom picture) are in purple. This important muscle group can be stretched by bringing your foot up near your butt. The Donkey Leg Lifts are one of the best exercises, they work more than you feel and don't require equipment. Just get into a kneeling position, point one leg directly out behind you while still kneeling. Lift that leg as high as you can without making your hips move outwards, and repeat.
• The Glutes (bottom  picture) are in yellow. This muscle group can be toned easily doing cardiovascular activities, such as running, climbing, and even just going up the stairs. Even walking can help, so get your running shoes on and go!
• The Quadriceps (top picture) are in green. This muscle group is most important for reducing the look of fat and rippling areas. Try some Quad Activation Lunges, start by standing with your feet together and your arms in front of you at shoulder height. Bring 1 leg across the other and begin to lunge, swinging your arms to the side of where you DIDN'T bring your leg over to. Repeat on each side as many times as needed.
• The Abductors and Adductors (top and bottom) are in red. One of the best exercises for these muscle groups is actually in yoga. First, lie on the ground but without letting your torso touch the ground. Breathe in, lift your leg as high as you can without letting it roll/turn. Keep your toes and knees pointed in front of you! Bring your other leg up, and try to balance on your hip. This can be difficult for some, so don't do it if it hurts. Repeat on your other side, do 5 times.

Try out this site for the most exercises you could ever want: http://www.acefitness.org/getfit/default.aspx

Hope you liked today's tips, next up is your torso!

-Craline <3