'' If you want to change the world, begin by changing yourself ! ''

( Confucius )

Leg Exercises

Legs are the most powerful muscle group in the entire body. It's important for you to know which muscles are involved in your leg routine. Your main leg muscles consist of the gluteus (buttocks), the quadriceps (front of the upper legs), the hamstrings (back of the upper legs), and the calves (back of the lower leg).

Exercise plays an important role in maintaining good shape, good health and reduceing stress.

Leg exercises can be done every day, in many places ( at home, in a parc,...), not only in a gym or aerobics class.You can learn now how to tone,firm and strengthen your legs.These exercises burn a lot of calories and maintain a healthy condition.

And remember: the common training aims are: aesthetic, safety, physiological, biomechanical and psychological.

SQUATS are the best exercises for developing leg muscles: recuit more of your large leg muscles than any other exercise and are great butt toners.

You can do squats in the gym or at home. You can do them with your own body weight, while holding dumbbells in your hands.

Inhale as you squat and keep your head up and your back straight. Exhale as you stand up.Straighten your legs completely, but don't lock your knees. Your knees should never extend out further than your toes. When pushing back up, always push through the heels, not the toes. The movement is up and down. There should be no sideways movement of any kind during the squat.

Squats work the quads, gluteus, hamstrings, and hips. It also works the upper and lower back, and abdominals as secondary muscles.

LUNGES are great for working the quads, hamstrings and gluteus; also works many smaller stabilizer muscles because is requires a lot of balance.

How you make a lunge:

1. Step out about a couple feet with one leg, keep your toes pointed forward and your foot flat on the floor.
2. Bend your front leg until your knee is at a 90-degree angle, your back should also bend until it is at a 90-degree angle.
3. Push up and return to the starting position.
4. Repeat for the desired number of reps, then do the same with other leg out front.

There are many exercises who will provide a great work out for your legs: Side Hip Raise, Forward Hip Raise, Hip Extension, Hip Flexion, Knee Extension,etc.

Also you can make:

• Barbell Lunges
• Barbell Squats
• Dumbbell Lunges
• Dumbbell Squats
• Hamstring Curl
• Leg Press
• Seated Leg Extension

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