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Get the slim, toned legs you’ve been dreaming of!

It’s essential to continue with your own workout routine and add these in as supplementary exercises. Aerobic activity burns fat while exercises work on muscle tone and shape. In simple terms the aerobic exercise is the foundation and the exercises are the finishing touch.

Lets take a look at the 4 major muscle groups that make up the legs and exercises to target these specific muscles.

Muscle: Gluteus Maximus – Butt or Bum
Exercise: Step Ups
– Stand close to a bench or chair at a comfortable height (approx knee height) and keep your back straight and chin up.
– Step up with your left leg and bring your other leg up beside the other so that you are standing on the step.
– Step down , first with your left leg and then with your other leg.
– Complete this for 1 minute.
– Repeat this exercise leading with the right leg and to make it harder include ankle weights and complete 3 sets.

Muscle: Quadriceps – Quads or Thighs
Exercise: Knee Lift
– Support yourself with a chair or wall, bend and raise your left leg until it is level with your hip joint (at 90 degrees).
– Slowly lower your left leg but don’t touch the floor.
– Complete this for 1 minute.
– Repeat this exercise, changing to the right leg and to make it harder include ankle weights and complete 3 sets.

Muscle: Hamstrings – at the back of the thigh
Exercise: Leg Curls
– Stand close to a bench or chair for support and keep your back straight and chin up.
– Bend your left knee and raise your heel to your bum.
– Lower your leg slowly but don’t touch the floor.
– Complete this for 1 minute.
– Repeat this exercise, changing to the right leg and to make it harder include ankle weights and complete 3 sets.

Muscle: Calves – at the back of your lower leg
Exercise: Calf Raises
– Stand on a small step or ledge with legs together and both balls of the feet on the edge of the step.
– Keeping legs straight, push up on the balls of the feet so that it elevates your entire body. Pause and slowly lower to the starting position.
– Complete this for 1 minute.
– To make it harder include ankle weights and complete 3 sets.

GetFit.com.au is an online training service that provides personal fitness advice for clients who are unable to meet face-to-face with a trainer due to cost, transport difficulties or business travel. Dean Piazza is the expert personal trainer on www.goodmedicine.com.au and winner of numerous international triathlons, as well as the founder of the Sydney based organisation. For more information on Dean Piazza’s online fitness regime, check out www.getfit.com.au

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