Archive for the ‘exercises to firm legs’ Category
Learn how exercise can be used for treating restless legs syndromes as well as some easy exercises you can do at home with expert medical advice in this free health care video clip.
Expert: Dr. Susan Jewell
Bio: Dr. Susan Jewell is a trained doctor and scientist in clinical research medicine, as well as a stem cell scientist in oncology and AIDS/HIV.
Filmmaker: Nili Nathan
Duration : 0:2:34
I’ve taken notice that nearly all cheerleaders have amazing-tight-fit legs. Thighs, calves, butt and all. I joined track to get fit and I’ve always thought about joining cheer to get in shape and to develop firm legs.
What are some routines or exercises that you guys do to give your legs a good conditioning?
First of all im not a cheerleader, but im a gymnast, and my club does do alot of training with cheerleaders and a few things i have noticed to be core parts of their workout are…
1) Standing squats – performed by placing your arms out in front of your, bending your knees down almost to a 90 degree angle, trying to keep your back straight and your chest up, holding for 3-5 seconds, then rising back up (to get the best benifit out of this exercise try and keep you buttocks tensed the whole time). This exercise hits your buttocks and your upper-leg.
2) If your have access to a big gym ball, place it on a wall and lean against it with your back. then repeat the previous exercise, but leaning against the ball. This exercise hits your upperleg and especially your buttocks.
3)Hipe Flexors – This exercise is best performed if you can hold on to somethging for balance like a chair or table edge etc. Standing up straight, point you toe and lift your leg (keeping it straight and flexed) out to your side raise it as high as you can, try and hold it for 3-5 seconds (this may be a hard one) then lower back down. Repeat for other leg. This exercise hits your Buttocks, your whole leg as well as your hips.
4) Scissor Kicks – This exercise is performed laying on your back. Raise your legs to a comfortable height off the ground, then raise one up, the other down so they are about 30cm (a foot) apart, then alternate them back and forth like scissor blades, one up one down. (the key to this one is speed and rythm, try to go relatively fast and keep in a rythm, but make sure you keep the movement controlled for the best results). This exercise hits your whole leg, your hip flexors and your lower abs.
5) Tick tocks – This exercise is performed by lying on your back, legs and feet together, legs out straight, arms straight out (think of jesus on the cross) on either side of you, palms of your hands on the floor for stability. Raise your straight legs (always keeping them together) straight up in the air so they make a 90 degree angle with your body (like you were sitting with your legs out straight and some one pushed you onto your back). Now lower your legs first to your right side, letting your right ankle touch the floor then raise them back up, then lower to your left side etc. The key to this exercise is control and doing it slowely, the slower you go the faster you will see results. This exersice hist your hips, whole legs, your buttocks, your lower abs and your obliques – this ones the killer.
I hope those exercises help, they are the core parts of both our and the girls we train with lower body workout. But dont forget you can do other activities like runnng, skipping, cycling and swimming.
And always remember to have fun 
Inner thighs can be worked a variety of ways with a Thigh Master. Find out how to strengthen inner thighs using a Thigh Master with expert tips from a fitness instructor in this free workout video.
Expert: Andrea Zavislak
Bio: Andrea Zavislak has been a fitness instructor for more than three years. She teaches at various clubs in the Phoenix, Ariz. area, including YMCA, LA Fitness, 24 Hour Fitness, and a sports club.
Filmmaker: Dustin Daniels
Duration : 0:1:28
This exercise is great for the entire leg, but it really focuses in on the back of the leg and gluteal muscles (butt). There are several different levels of this exercise, so you can pick the one that’s best for you.
It’s recommended that you talk to your doctor before starting to workout. This is basic exercise information for the general public. If you have injuries or other physical limitations, this exercise may not be appropriate.
Duration : 0:1:56
Our fitness expert introduces herself and explains the muscles that make up the legs and how to exercise using proper form to avoid injury in this free workout video on leg exercise.
Expert: Riki Butler
Bio: Riki is a certified personal trainer and holds a degree in Health Science Education.
Filmmaker: Michael Carter
Duration : 0:1:19
I used to workout a lot with free weights, but now I mainly just do pilates and cardio workouts, because I felt as though I was looking too bulky. I lost my butt…I want to firm my butt and legs again, but I don’t know what I can do at home. I have one of those big workout balls. Can I do something on that? Does jump-rope help too? Any suggestions would be greatly appreciated. Thanks.
Also, I do not need to lose weight. I am thin…I just want to tone, firm and lift. Thanks!
for your legs (particularly inner thighs)
a good workout that i would suggest is lunges. they hurt like hell if you do it right but in the long run they are worth it.
if you are just beginning, i’d start out with only like 8 lunges (four per leg) pretend that you are racing someone, and try to cover as much distance as your can (within comfort of course)
and remember to let your back knee fall so it almost hits the floor (i wouldnt let it though, because that can hurt after a while :/)
wait a little while and then do it again.
we do these for preseason in soccer; we race each other down the field and i thought i was going to die. i was so sore for a while, but its worth it
remember to keep it all in moderation. you’ll know immediately when its working 
hope that helps
Pilatesyourway.com presents a workout to shape and define your thighs! Add these exercises to your regular workout and tone your thighs! Visit pilatesyourway.com for more.
Duration : 0:2:29
Legs for a sublime appearance! The video is part of the leg exercises section on http://incredibleladies.com/Articles/Training/BB/Legs.html
including heavy weights and exercises for home. Music by Woodnickel: http://members.soundclick.com/woodnickel
Duration : 0:9:50
Body Transformation- Bigger Legs in Two Weeks -Leg Workout Leg Training with Top Trainer on the Internet Victor Costa. You can download all of Vic’s workouts at www.vicsnatural.com
Duration : 0:7:12
Effective strength and conditioning training exercise for legs and buttocks muscles. Especially useful for basketball, hockey and soccer conditioning training.
More muscle exercises on http://www.passion4profession.net
A great exercise for have an incredible legs and buttocks.
Duration : 0:0:30