Cycling and jogging are always good to do. But you will also need to not have a high body fat percentage – if you just want to firm up that’s okay, but if you need to lose weight you will have to work out a diet programme.
There are loads of exercises at the gym for this sort of thing. My favourite is the "90 degree leg press" which has really done great things for my legs and bum! Also leg curls and leg extensions are good and then you can do squats and lunges by yourself.
squats
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i think that the below website will help you to find the right solution for your all queries about exercise.
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http://bodymuscle.50webs.com
Jogging and weight lifting
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Squats
Walking lunges
leg curls
leg extensions
calf raises
jogging and aerobics
pliometric exercises, like jumping up to a platform, or back and forth over a platform
biking
hyperextensions for lower back and glutes
Eat right! Eat less!
It’s all about muscular development AND fat reduction. You get those nice lean legs by having a low body fat percentage. Not skinny, mind you. Muscular – but lean.
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Riding a bike. This is low-impact for your knees.
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For nice legs, I would suggest running. That builds the muscle up and they look real nice. Also, I heard bike riding makes your legs nicer and your butt, not sure how though.
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My favorite exercise is the reverse lunge.
In stead of stepping forward, you step backwards. Slowly bend your back knee so that you lower yourself towards the floor as much as possible. Hold and slowly come back up to the original lunge hold. Do this about 10 times, holding the position for a count of 20 or so. (remember to lunge one leg back first, then do the other one after you’ve exercised the first one:o)
Push your muscles into muscle exhaustion. (when your legs start shaking) Hold it for as long as you can but don’t injure yourself. You will know when you are in muscle fatigue and can let it go.
I also like to include weights to work out my upper body at the same time. This also helps strengthen the core.
While you’re doing the lunge, have a set of 5 or 10 pound weights in each hand. Do various arm raises as you work your biceps and triceps while holding the lunge.
You will strengthen the gluts and hamstrings and quads and core and biceps and abs and triceps all at the same time.
This burns a LOT of calories too, and will help you slim down!
Hope that helps!
http://www.lookgreat-loseweight-savemoney.com
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You can find want you need here…
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http://www.womenshealthmag.com
http://www.womenshealthmag.com/article/0,6176,s1-1-101-1053-1,00.html
Cycling and jogging are always good to do. But you will also need to not have a high body fat percentage – if you just want to firm up that’s okay, but if you need to lose weight you will have to work out a diet programme.
There are loads of exercises at the gym for this sort of thing. My favourite is the "90 degree leg press" which has really done great things for my legs and bum! Also leg curls and leg extensions are good and then you can do squats and lunges by yourself.
References :