In need of shapely legs
Dear Pepper:
I am a young mother. My son is almost a year old now. My problem is that whilst my stomach is back to its pre-pregnancy state and my arms are fine, my legs are unshapely and soft. I work in the days and I cannot afford a sitter to stay with my baby so that I can go to the gym in the evenings. I would like some exercises that I can do at home for my legs.
-Simone F
Dear Simone:
I think women who want to build nicely toned legs should include squats in their workout. “Squats” are a compound exercise targeting multiple muscle groups in the lower body such as the quadriceps (front of thigh), hamstring (behind the thigh) and a great butt workout as well.
Whilst I have detailed below 3 basic workout exercises for you to begin with, certainly there are other variations you can add later on. These I would suggest you could do 2-3 times per week. In addition you could also invest in an aerobic exercise video to use on alternate days to work up a sweat and get the heart pumping.
With the cardio and your toning exercises you will in no time get the results you want.
-Pepper
(1) The Basic Squat
Place your feet slightly wider than hip width. Either rest your hand on the back of a chair or hold 2 dumbbells (3-5 lbs.) in your hands. Let your arms hang naturally. Bend your knees and slowly move your hips back maintaining the natural curve in your lower back and a slightly forward lean to your body. Go no deeper than 90 degrees. Knees should not travel beyond the toes. Do 3-4 sets of 15-20 repetitions.
(2) Leg Extensions
For this exercise you will need a pair of ankle weights. If you don’t have any, tie some form of weight to your sneakers using the laces just to get some form of resistance.
This exercise focuses primarily on the front of the thigh. Sit upright on a chair with your buttocks pressed firmly against the back. Maintain a natural curve to the neck and back. Position your legs to a maximum bend of 90 degrees then slowly extend the lower legs until they are fully extended. Return your legs slowly to their starting position. Do 3-4 set of 15-20 repetitions.
(3) Standing Ham Curl
Lean on a chair/table with leg from the knee down parallel with the floor. Raise your knees towards your buttocks until the hamstring (back of thigh) is contracted then slowly return to starting position — this exercise isolates and strengthens the hamstring and balances the front of the thighs. Do 3-4 sets of 15-20 repetitions.
