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Yoga and Pilates are offered in classes, and cardiovascular activities like walking, running or cycling are self-explanatory. But, in order to tone your legs, you'll need a specific weight training programme.
When you do the following workout, focus on each specific muscle group you want to work, and perform each move (or lift each weight) in a slow and controlled manner. At the most strenuous part of each move (where your muscles are contracted), hold the position for a couple of seconds, then gently release back to starting position. As your routine gets tougher, go slower to intensify your workout. Finally, keep your abdominal muscles engaged at all times (pull your tummy button into your spine) to get more power out of your legs and reduce pressure on the lower back. Remember that sometimes less is more – doing fewer repetitions in a controlled manner at a high intensity will help you get as much, if not more, out of a workout.
You can do these moves at home or in a gym. Perform the moves without resting between repetitions. Work to the point of temporary fatigue – a good guide is between 15-25 repetitions. Do one set per leg and then swap over.
1. Outer thigh leg lifts (works the abductor muscles): Lie on your right side with your legs at a right angle to your torso and stacked on top of each other (you can add very light ankle weights– around two pounds – to your left leg if you wish). Place your left hand on the floor in front of your chest for extra support. Keep your hips squared and raise your left leg into the air until you feel the muscle contract. Hold at the top, then slowly lower back to starting position. If you're in the gym, you can work these muscles on the abductor machine.
2. Inner thigh leg lifts (works the adductor muscles): Lie on your right side with your body in a straight line. You can rest your head on top of your right arm which should be flat on the floor. Keeping your right leg straight, slowly bend your left leg and place your left foot on the floor in front of your right leg. Holding onto your left ankle, gently raise your right leg a few inches off the ground. You can add a light ankle weight to your right leg if you wish. If you're in the gym, you can work these muscles on the adductor machine.
