Lying leg raise are the most effective leg toning exercises you can do without machines. They tone deep into your legs, hips, butt and core. You can lie either on your side, or flat on your back, while raising one of your legs 1 – 2 feet off the ground and holding for a five-count. Doing lying leg raises flat on your back will target your front leg muscles and core; while lying on your side will target inner/outer leg muscles — along with your butt, hips and core.
Grab a chair. Step about 3-4 feet from the chair and put one foot on the chair behind you. You will now do a one-legged squat, but it kind of looks like a lunge with one leg on the chair. Repeat 20 times on one leg and switch.
When it comes to fat loss, the first thing you need to understand is that you need to create a calorie deficit – which means that you have to burn more calories than you ingest. This is accomplished by following a great nutrition plan (controlling your calorie input) and following a great exercise program (maximizing your calorie output).
This exercise targets two areas. They are the hamstrings and the lower back muscles. To do this exercise you will need an inflatable exercise ball. Begin the exercise by lying flat on your back and gaze skyward. Place your arms and hands beside you. Lift your bottom off the ground to form a straight diagonal line from your head to your feet. Next, move the ball towards your bottom by bending your knees. When fully bent extend your legs forward until straight. Always keep your hips and bottom raised off the floor.
It improves the muscle tone of the arms and biceps. You should do the exercise slowly and maintain a good posture. By alternately lifting the dumbbell with your left and right hand, you are developing the muscle tone of your arm muscles. This is only one example of the various arm routines. You have also Barbell biceps curls, skull crushers and the like.
Squats work the butt and the quadriceps. Stand with your feet shoulder width apart and legs so that your thighs are parallel to the ground. Do not allow your knees to go over your feet. This may mean that your squat is not deep but that is ok. Allowing your knees to go over your feet can cause damage to your knees. Repeat about 8-12 times for 2-3 reps.
Although this is more or less a simple and basic movement, we are going to elevate the stakes a bit to get your legs burning oh so good!! Make sure the seat back is accurately adjusted so your legs hand comfortably with the pad resting on your shins. You could possibly also have to alter the height of the leg pad so it’s precisely on your shins immediately higher than your shoes. You should always be controlled, but this time instead of only lifting and lowering your legs, you’re going to hold the weight at the top a squeeze your quad muscles as hard as you can for a second or two.
Straight Leg Deadlifts: This is an awesome strengthening exercise for both the lower back and the hamstrings. The most popular hamstring exercises are the leg curl movements but in terms of functional strength, straight leg deadlifts are great.The hamstrings flex the legs (at the knee) but what most people aren’t aware of is they also play a major role in extending the hip – which is how the straight leg deadlifts targets them. Like the barbell squat exercise, straight leg deadlifts are very effective but they’re also rather challenging to perform.
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