Legs exercises
Remember:
* remember to breath - in through the nose, out through the mouth
* maintain navel to spine connection (abs contracted)
* keep hips leveled and planted down
* stabilize pelvis, trunk and torso
* keep shoulders blades down and neck long
* always extend legs straight (think long)
* keep the lower back pressed down
Single Leg Lifts - 8 to 12 repetitions each leg.
This exercise strengthens and sculpts the abs, thighs, lower back and buttocks.
Lying on your back, with your arms at your side, and your legs straight down, point the right foot as you lift the right leg straight up so it’s pointing to the ceiling, then flex the foot and pull the leg straight down. The left leg stays resting on the mat. Inhale as you pull the right leg up again and exhale as you release it down. On the last repetition leave the leg straight up, walk the hands up the leg and hold for 4 seconds. Repeat on the left leg.
Remember: Make sure to engage the abs and to reach the leg long each time.
Modification: If you feel pressure in your lower back, bend the opposite leg, while the other leg continues to lift up and pull down.
Scissors - 12 to 16 repetitions
This exercise strengthens and tones the entire core area (abs, lower back, buttocks and thighs). It is also a good stretch for the hamstrings.
Lift the head and shoulders off of the mat (keeping the chin a fist width apart from the chest). Bring the right leg straight up so it’s pointing to the ceiling and grab hold of it with both hands. Lift the left leg up so it is parallel to the floor. Inhale as you pull the right leg towards you then exhale and as you switch, pulling the left left leg up as you release the right leg down. Complete 12 to 16 repetitions. When completed bring both legs up and bring the knees into the chest.
Remember: Keep the shoulders, hips and pelvis stable. Abs should always be engaged. Think �length�, extend your legs straight. Don’t let your tailbone pull off of the mat. Keep it pressed firmly down to the mat.
Modification: If the neck gets tired relax head down on mat. If the lower back gets tired make the scissors smaller.
Scissors - No hands - 12 to 16 repetitions This exercise is an intense exercise. It works the thighs, abs, lower back and buttocks.
Lifting the head and shoulders off the mat bring both legs straight up. Your arms are straight at your sides and lifted off the mat. Pulling the navel to the spine, release the right leg down as the left leg remains straight up. Then switch. Right leg comes up, left leg goes down. Repeat 12 to 16 times and on your last repetition hold (one leg up the other leg parallel to the floor) for a count of 4, then switch (other leg up, other leg parallel to the floor) and hold for another four counts. When completed bring both legs up and bring the knees into the chest.
Remember: Keep your lower back pressed down to the mat. Legs stay straight, imagine a ruler attached to the back of your legs, preventing you from bending them. Abs stay engaged.
Modifications: If the neck gets tired either put the hands behind the head or relax the head down on the mat. If the lower back gets tired make the scissors smaller.
Wide Scissors - 8 to 12 repetitions This exercise tones the mid abs and stretches and tones the inner and outer thighs. It’s also a good stretch for the hips.
Lying flat on your back, pull the navel to the spine, and lift both legs straight so they are pointing to the ceiling. As you inhale open the legs up as wide as you can (so the left leg reaches out to your left side and the right leg to the right side. Exhale as you pull the legs in together again squeezing the thighs tightly as the legs touch. Repeat 8 to 12 times. On your last repetition leave the legs spread out and either pulse for 6 counts or hold for 6 counts. When completed pull the legs together again and bring the knees into the chest.
Remember: Keep the abs engaged and the legs straight. The lower back stays firmly anchored to the mat. Hips stay leveled and pelvis still.
Modification: To make this exercise more challenging pull the shoulders off the mat. To make this exercise easier you can bend the legs.
Double Leg Lift -6 to 12 repetitions.
This is an intense lower abdominal and upper thigh exercise. It strengthens and tones the lower ups, thighs, lower back and even gets the buttocks.
Lying on your back extend the legs straight to the ceiling. Anchor your back firmly to the mat, squeezing the buttocks and the abs, slowly lower your legs straight down (no lower than a 45 degree angle to your body) and then slowly pull the legs up. On your last repetition hold for a count of 6.
Remember: Keep the lower back anchored to mat throughout the entire exercise. Keep the movement controlled and slow. Keep the legs straight and thighs squeezed together. The shoulders should be relaxed and down away from the ears.
Modifications: To challenge yourself more pull the shoulders and head off the mat and bring your hands behind the head.
If you feel pressure in your lower back don’t take the legs down as low.
Side Leg Circles - Front and back- 8-12 repetitions each circle
This exercise sculpts the entire leg, firms the buttocks and slim downs the thighs.
Lying on your side, relax your head into your hand or arm. Keeping the shoulders stacked and the hips stacked, extend both legs straight with one leg on top of the other. Bring feet slightly forward so that you are making a wide �V� shape with your body.
Bring the top leg forward, keeping the leg at the same height of your top hip. Point the foot, keeping the leg straight and shoulders and hips stacked draw small circles clockwise with your leg.
Relax the leg down. Take the leg centre now (right above bottom leg) and draw small circles clockwise. ( 8 to 12 repetitions)
Relax the leg down. Now take the leg behind the bottom leg (the top leg is now behind the hip) draw small circles clockwise with your leg. (8 to 12 repetitions).
Relax the leg down. Repeat the same exercise starting with the leg behind the hip and circle counter clockwise. Then take the leg centre and then front.
Repeat on the other leg.
Remember: Keep the shoulders and hips stacked. Remember to keep the abs. engaged (this will help you to stabilize the hips). Keep the top leg straight and feel the movement coming from the thigh.
Modification: If you are having trouble keeping the hips stacked bend the bottom leg.
