Health & Fitness

A Great Pair of Legs!

By Cheryl Alker

The festivities are now well and truly over, the decorations are down, the party hats are in the trash and now we’re ready to attack 2011.  As much as we all love the holiday season a New Year seems to provide a new bout of enthusiasm, a new start – a new body.

Well if the gyms aren’t for you we are here to help, over the next few editions we will be providing you with your own workout plan that you can do at home or in fact anywhere you so desire!

Our first target area is the legs – a great pair of legs is a must in Florida where we can pretty much bear them all year round. Please see the end of this article for some photos to guide you through these steps!

The range of leg exercises included in this workout routine tone not only the major muscle groups in the legs but the gluteals as well. Strengthening these powerful muscles — which allow you to run, jump, climb stairs and of course wear your favorite shorts with confidence!  It can also make it easier to participate in your favorite activities, from gardening to playing tennis. Remember: It’s important to perform leg exercises that target all the major muscle groups so as not to create a strength imbalance.

The amount of repetitions per exercise will depend on each target muscles individual strength and endurance.  The key to success is to ask the muscles to work until overload i.e. fatigue and that will be different for each and every one of you so listen to your body it will tell you when enough is enough.

Ensure that your last repetition is as good as the first. You should be in control of every movement and SLOW DOWN! – Speed and momentum cause injuries.  Correct technique is the key to your success not how fast or how many you do.     

Before taking part in the following exercises ensure you have been cleared by your physician or other health care provider.

THE LUNGE

1.      Stand with feet hip distance apart.

2.      Take a large step forward with your right leg.

3.      Lower your body by bending the front and back knee – ensure that your front knee is in line with your ankle and the back knee is under your pelvis.

4.      Straighten both legs.

5.      Return the right leg to start position.

6.      Repeat on the left leg.

Key tips:

·         To avoid knee injuries it is imperative that your knee does not overshoot your toe as you lower yourself towards the floor.

·         Keep your chest lifted at all times.

THE SQUAT

1.      Stand with feet hip distance apart – if you have knee joint problems start with the legs much further apart.

2.      Lower your body as if to sit on a chair.

3.      Return to start position.

Key tips:

·         Your pelvis should remain behind your heels.

·         Your shoulders should be over the mid-point of your thigh as you sit not over the knees.

·         Keep your abdominals tight by drawing your navel into your spine as you lower your body.

·         Keep your knees over your ankles to avoid injury to the knee.

·         It helps if you put a chair behind you and literally lower your body as if you were going to sit down, however, just as you make contact with the seat, stand up.

SIDE LEG RAISE

1.      Lie on your side.

2.      Bend the underneath leg at a right angle.

3.      Ensure your hips are parallel i.e. one on top of the other.

4.      Slightly turn your top foot downwards to the ground.

5.      Raise the top leg leading with your heel.

6.      Return to start position.

Key tips:

·         Ensure you do not roll back as you raise the top leg, if you can raise the leg really high you are in the wrong position.  The leg should stop just above hip level.

INNER THIGH RAISE

1.      Lie on your side.

2.      Take your top leg over and bend at a right angle laying it on the mat.

3.      Bring the underneath leg slightly forward.

4.      Raise the underneath leg focusing on squeezing your inner thigh muscle to raise the leg.

5.      Lower the leg to start position.

Key tips:

·         Try and keep the hips parallel i.e. one on top of the other.

·         Engage your abdominal muscles by drawing the navel into the spine.

GLUTEAL AND HAMSTRING SQUEEZE

1.      Start on your elbows and knees ensuring the knees are under your pelvis.

2.      Extend one leg.

3.      Raise the extended leg until it is in line with your pelvis.

4.      Bend at the knee joint – keeping the leg high.

5.      Extend the leg.

6.      Lower to start position.

Key tips:

·         Engage your core by drawing the navel to the spine and sucking the waistline in -this will protect the lower back.

·         As you raise and lower the leg ensure the pelvis does not move from its’ start position.

·         Keep your neck and shoulders relaxed.

Cheryl Alker specializes in flexibility training, facial exercises and postural alignment.  Her 28 year career started as a group fitness and personal trainer, she has lectured and directed fitness training programs in both Europe and the USA and was an advisor for a Governmental health promotion program. Alker and her company Stretch Results International continues to work with a select clientele from a base in Palm Beach County, Florida, certifying health professionals in her results based stretching program, educating consumers through public speaking and offering consultation to clients who wish to lose their muscular pain and gain flexibility to achieve full and active lifestyles.   Alker has just released a DVD for back pain sufferers.For more information about professional continuing education and consultation options, e:books or DVD’s please call Cheryl on 561 889 3738 or visit www.stretchresults.com.  

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Around Wellington. Stretch Results International, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.