Excercises For Great Legs

Then Fun and Easy Way to Great Legs


Creative Conflict Resolutions, a conflict resolution group that focuses on troubled marriages, has now released a brand-new 4 week program that helps couples resolve debilitating issues quickly, before the marriage reaches breaking point. The program is completely free, and is called “National Relationships Repair Month.”

After registering for free access to the program, members will be able to read and discuss content that is uploaded. The content varies for each week in the program, with helpful books, PDFs, presentations and other media to help illustrate what Creative Conflict Resolutions feel are the “key” relationship concepts every couple should understand. Members can then participate on the online forum with both conflict resolution experts and other members themselves.

Neil Warner, the co-owner of Creative Conflict Resolutions, is excited to see how many positive responses the program has already received. “Conflict in relationships is a big problem,” said Warner, “but not because conflict is a problem. It’s because couples don’t know how to deal with it.” With their new “National Relationships Month” program, Creative Conflict Resolutions aims to teach couples new, positive ways of handling conflict, so that the relationship can improve instead of stagnating.

“National Relationships Month” is free and available for any person and/or couple wishing to find immediate relationship help. It can be found at National Relationships Month.

How to get great toned legs in a few months?

posted by admin on August 24th, 2010

I’m going to Costa Rica for Spring Break for nine days and we will be visiting beaches. I really want to get my legs in better shape before then. Right now my legs are 21" around the largest point. Any exercises I can do in the next two months to take off one or two inches?

I already do a dance cardio workout everday. And I’ve just started doing 15 lunges a day.

So: Any good exercises? Any good DVDs that are a good workout for your legs? ( i have Jillian Michelle workouts but they are so NOT FUN. thats why I switched to dance, but I still want more of a workout in my legs.) thankyou!! 🙂

ps and maybe something for the butt too!! lol 🙂

First of all OMG YOUR COMING TO COSTA RICA! I live here in Costa Rica. I live up in Escazu.
😀 Okay, well you could start off with squats..but start off with them holding onto a rail or something level to you, then do a few sets of them to start with because you don’t want to overwork yourself the first time. So, take that into consideration first then move onto more challenging things like lunges for example. If you don’t know what these are then search them up on YouTube and they’ll give you a full tutorial.
And lots of Cardiovascular exercises would do the most to your legs. Any kind of activity or sport wil help. Because you don’t aim for places to lose weight, so if your skinny up top then it’s probably gonna be harder for you to lose it on your legs.

Try riding a bike or jogging, you’ll see results fast enough. And start eating healthier and you’ll lose all the unwanted excess stuff you don’t need.

Good luck, and you’ll love the beaches here.

I mean that’s pretty bad. I’m a guy and i need to gain a lot of mass on my legs. What are some great muscle building exercises for the legs?

running and eat food with lots of protein.

GuYs OnLy…?

posted by admin on August 08th, 2010

2 questions….

1. I masterbate every day, and my penis is really short.( I’m 14 1/2 years old) If I stop materbating for awhile, will my penis get bigger/be bigger?

2. Does anyone have any great leg exercises? I have some pants for winter, but they don’t fit me yet, so I’m trying to loose weight. I need some help on doing some workout execrise to get that part of my body under control.

1. The amount of time you spend masturbating has no effect on penis length. The only thing that controls penis length is genetics.

2. Squats, lunges, running. Just do a google search or go to www.menshealth.com

I am training to be a sprinter, and right now im running 5 days a week and i skateboard 4-6 days a week so all through the week I come home from school skateboard for about 4 hours then i come home eat dinner then run 1 mile or more. So i exercise my legs a lot through the week

I don’t have weights at my house I only have 2 five pound hand weights and that just about it…

There are a lot of different leg excercises but here are a few; even when indoors you can try running on the spot. Try jogging at a steady pace and sudden outbursts of running as fast as you can. You should do this before any running things such as sprinting because this warms you up before you run. Yes you should try track and maybe some cardio for the leg (I suggest something that involves kicking like martial arts; a good one is TaeBo. I also suggest treadmills but you can get the same effect from track. Try and pace yourself for track and you should run everyday. Try jogging around the neighbourhood, this is what you should do; start the first two days by running

Abdominal Exercise??

posted by admin on July 08th, 2010

I am a competitive swimmer and i need to work on my strength training and i have found great exercises for my legs, arms, and back but not abdominals?? Any sugesstions??

It is quite simple – but they are horrible to most people

use a fit ball to perform different variations when you get bored with standard ones.

Google the net for types of sit-ups and which muscles they work, there are hundreds of sites with and without pictures.

Also try contracting your stomach muscles whilst you are sitting in the car, on the lounge, or anywhere, and before you know it, you will be strengthening your core without even knowing it.

calorie counting, exercise etc…?

posted by admin on June 19th, 2010

if i eat something that has 200 calories, but 0 grams of fat, do i put on any weight in fat? – or does the calories just count up to my daily allowance, and not mean anything?

also, has anybody got exercises that are great for legs, stomachs and backsides?
any way i can control cravings for food?

even an answer to one of the questions would be brilliant, thankyou very much in advance 🙂 x

calories eventually turn into fat as well as sugar. 200 calories really isn’t much though, so I wouldn’t worry about it too much.

Lunges are great for the legs…even the belly dancing shimmy, I think it’s the best excerise for the legs. If you don’t know what the shimmy is i’m sure you can look it up on you tube or something like that.

for the stomach, I would have to say the jack knife is really awesome. You just lift if your legs up and your arms and head making a V shape and then lower yourself. It works your upper and lower abs.

Torso twists as well you just stand up with your arms straight out horizontally then turn your upper half of your body side to side a few times…however many you want then twist side to side diagonally that’ll work out your obliques a bit.

Just look on youtube for stomach excersises or google it…they are so hard to explain in text. LOL

How to Make Your Glutes Work Out Effective

posted by kitya on June 17th, 2010


There are two things that can help determine the success of any glutes work out, one is Weight and the other is intensity.To tone them means to make them firmer and stronger, and to do this with exercise you will need to do some training with weights to increase their size slightly.

Contrary to popular belief, it is not necessary though, to spend endless hours in the gym performing boring exercise routines in order to tone the glutes. You can get an excellent quality workout for your gluteal muscles in approximately 15 minutes, two or three times a week.

Working out with weights or any form of resistance will help to build firmer, bigger buttock muscles, however, in order to get the toned look, you will need to do some cardiovascular work to help burn the calories and burn the fat. The toned look is created by definition and definition is created by a leaner body.

For any muscles to grow, they require more energy in the form of calories anyway, so you will burn some excess body fat in the process whilst you are focusing on toning the glutes.
Some of the very best exercises to tone the glutes are lunges, squats, and dead lifts. A particularly effective exercise for toning the glutes is the Bulgarian Split Squat.

If you are new to exercise, it is best to start these exercises with your bodyweight only for resistance. But as you progress, add some weights either in the form of dumbbells or barbells.
Try to do between 15 – 20 repetitions on each leg and work up to doing three sets in total. Again, you can add weights as you progress for extra resistance and to improve the size of your glutes.

Power walking, sprinting, and jogging are all great for creating a leaner, lower body look and this will be toning the glutes at the same time as burning fat.

Walking on a treadmill, set to an incline, or walking up hills as an outdoor alternative, is an excellent form of exercise to increase the size of your gluteus maximus muscles, but if you prefer purely to tone your glutes than to get bigger glutes, then perhaps avoid both the stepper and the treadmill on an incline.

Include these glute building exercises into your fitness routine will help you build a beautiful butt. However there’s more to a hot lower body than just your bottom.
There are your legs and some others too.


For more tips on glutes work out, Check our website at http://www.exercisesforgreatlegs.com/category/how-to-firm-legs



Can Yoga Poses Get You Firm Legs?

posted by kitya on June 15th, 2010

Do you know that yoga poses are a big help to firm your legs?

If you want to take up a form of exercise with the aim of making yourself look and feel much better you should give very serious thought to yoga.


by David Martinez

Consider this yoga poses below; and find out how they will turn your legs more firm by executing each!


Yoga poses to achieve firm legs:
Chair Pose: Squat down with your legs and feet together, arms pointing to the ceiling. Your buttocks will stick out and you want to have the weight in the heels of your feet. Try to minimize the “C” curve in your lower back by engaging the lower core muscles.

Warrior 2: Warrior two pose is a great thigh strengthener. Point your front foot and bend your front knee straight toward the front of the room. The back leg is straight behind you and pointing to the side of the room. Try to create a 90 degree bend in your front knee. Your arms stretch oppositely to the front and back of the room, gaze forward.

Airplane Pose: Stand on one leg and point your back leg to the back of the room with pointed toe. Keep your standing leg strong and firm and try to get your body parallel to the floor. Buttocks and thighs are firmed very much in this pose.

Standing Splits: Stand on one leg and bring your other leg to the back of the room, striving to one day point it to the ceiling. Keep hips forward to the front of the room and bend over to touch the floor, toes, or shin, depending on your flexibility. This tones all the muscles in both legs tremendously.

Horse Pose: Stand to the side of the room with your legs spread wide. Point toes 45 degrees out and bend knees down to a 90 degree bend in the knees. Keep your back straight and firm. An arm variation to try here is hands together at heart’s center.
Try 10 deep breaths for every yoga poses. You will be amazed at the result after doing these for a couple of times.

Your legs will start to get that firm look you’ve always wanted by doing these poses.

For more great tips on how to get firm legs,  check our website at http://www.exercisesforgreatlegs.com/category/how-to-firm-legs

Work Out Ideas To Avoid Weak Bones

posted by alfaprima on June 03rd, 2010

By Michelle Aultman, Guest Writer

Give me some minutes and I will show you a couple of work out ideas to avoid weak bones

Nearly 10 mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia).

A disease without any symptoms, osteoporosis affects about 20 percent of men and 80 % of women.

Because bones gradually become weaker, they will probably break at a minor fall or, if left untreated, even from something as simple as a sneeze.

The commonest fracture sites can be hip, wrist and spine, although any bone in your body may be affected.

A diagnosis of osteopenia or osteoporosis may be scary, leading most of us to avoid exercisse due to fear it’ll cause fractures.

The reality is that people with low bone mass should try to exercise regularly.

Being active can not merely assist in preventing osteoporosis, but slow bone loss once it has already begun.

Before beginning a workout program, you have to check with your physician for guidelines, as degree of bone loss determines how much workout is best.

Physicians can assess density of bone and fracture risk by scanning your body using a special kind of X-ray machine.

As well as exercise, treatment may include dietary modifications and/or estrogen replacement therapy.

The more knowledge you get concerning this condition, the more you can do to help prevent its onset.

To create strength and bone mass, both weight-bearing and resistance training work outs are ideal.

Weight-bearing work outs are the ones that require the bones to totally support your weight against gravity.

Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine.

Non-weight bearing exercises include biking, swimming, water aerobics and rowing.

Weight-bearing activities including walking well under 3 times a week will manage to benefit the bones.

Resistance training places mechanical force (stress) on our bodies, which in turn increases bone density.

Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.

It’s recommended that folks with osteoporosis avoid the following kinds of activity:

  • Step aerobics and high-impact activities including running, jumping, tennis.
  • Activities that involve rounding, bending and twisting of the spine.
  • Moving the legs sideways or across the body, specially when performed against resistance.
  • Rowing machines, trampolines.
  • Any movement that involves pulling on the head and neck.

Exercise Tips:

  • Even if you do not have osteoporosis, you should check with your medical provider before you start a training program.
  • Remember to warm up prior to starting and cool down at the conclusion of every exercise session.
  • To find the best benefit to your bone health, combine several different weight-bearing exercises.
  • As you build strength, increase resistance, or weights, rather than repetitions.
  • Make sure you drink plenty of water whenever exercising.
  • Vary the types of exercise that you do each week.
  • Combine weight bearing and resistance exercise with aerobic exercises to help increase your general health.
  • Bring your friend along to assist you keep going or better yet, bring your family and encourage them to be healthy.
  • Add more work out in your day; take the stairs vs. the elevator, park further way, and walk to your co-worker’s office instead of emailing.

Put LIVE into action!

L – Load or weight-bearing exercises make a difference to your bones

I – Intensity builds stronger bones.

V – Vary the types of exercise as well as your routine to keep interested.

E – Enjoy your exercises. Make exercise fun so you will continue in the future!

Certain factors increase the probability of developing osteoporosis.

While some of these risk factors are controllable, others won’t be.

Risk factors that may be controlled are: Sedentary lifestyle, excess intake of protein, sodium,

caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.

Body size (small frame), gender, family history and ethnicity are risk factors that are not to be controlled.

Women can lose about 20 percent of their bone mass in the five to seven years after menopause,

which makes them more susceptible to osteoporosis.

It is never too soon to start thinking about bone mineral density.

About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.

Nutrition and Exercise for Healthy Bones in childhood and Adolescence

Much of the reserve of healthy bone is built in youth and before the age of 30.

Women could be more susceptible to an inadequate foundation process at this time than men.

Sufficient calcium intake,a structured diet with lots of fruit and veggies and

load-bearing exercise will be the keys to solid bone growth when you’re young.

Then, with continued exercise into old age’s – which goes for men as well — bone density decline may be kept to a minimum.

Although women will be the main focus of information about osteoporosis and low bone density (osteopenia),

some men are also seriously afflicted by this problem.

Even if you do every one of the right things while growing up and into adulthood, your inherited characteristics “- your genes -”

can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.

About the writer – Michelle Aultman writes for the elliptical machine workouts blog, her personal hobby blog devoted to suggestions to prevent osteoporosis trough home fitness.

Writer’s note: The information provided on this document are designed to support, not substitute, the relationship that exists between a patient/site visitor and his/her medical doctor.
Michelle Aultman has not business intent and does not accept direct source of promotion coming from health or pharmaceutical businesses, doctors or clinics and websites.
All content provided by her is based on her editorial view and it’s not driven by an advertising purpose.

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