If you are looking to gain muscle strength and tone in your legs, but want to do this from the comfort of your home, here is the ultimate leg workout for you! All you will need is comfortable clothing, athletic shoes which provide substantial arch support, and rubber workout mat.

Begin by thoroughly stretching all of your leg muscles. First, stretch out your hamstrings by sitting on the floor with both legs out straight in front of you.

Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. Lower your head, and relax your neck-hold this position for thirty seconds.

Next, stretch your quadriceps by standing up and holding onto a counter top or chair back to assist your balance. Bend your knee back by grasping the ankle with one hand.

Assist in bending your knee back as far as possible. Maintain this position for thirty second, and then switch sides-this can be done over and over again to increase flexibility.

Last, be sure to stretch your calves. Sit with your feet out in front of you on the floor. Hold a sheet or towel with one end in each hand, forming a loop.

Place the look around your foot, and pull your toes toward you. Stop when you feel a comfortable stretch in your calf muscle-hold Viagra Jelly this for about thirty seconds, and switch sides.

Now that your legs are stretched and warmed up, you are ready to begin your strength training exercises. You can do this in any open area, such as your living room-you can even watch TV while you do it.

Begin with some simple lunges. Stand with your feet and knees together. Keep your back straight and your eyes focused straight ahead.

Step forward with one leg, lowering your body into a lunge position, making sure that your knee does not extend past your toe. You want a nice ninety degree angle here.

Slowly straighten your leg back up, coming out of the lunge position, and returning to the starting position. Rotate your legs, doing three sent of fifteen repetitions.

If you have knee problems, modify this leg exercise by taking a smaller step forward and only drop down as far as is comfortable. While lunges are a fantastic toning exercise for legs, some people with knee problems may have to abstain from lunging entirely.

If so, plenty of other exercises strengthen the legs without placing too much stress on the knee. For instance, try some “Plies.”

Plies are a ballet exercise, which works great to tone the inner and outer thighs. Performing plies also places less stress on the joints, and can be as intense or moderate as you need.

Stand with your feet slightly more than shoulder-width apart. Take one small step out with each foot, and then turn your feet outward like a duck.

Place your hands on your hips, and hold the back of a chair for support and balance. Keeping your back straight, gently Kamagra lower your entire body down about six inches and then raise it back slowly.

Keep the motion as fluid as possible. Repeat the movement for three sets of thirty repetitions-you will really start to feel the burn after a few sets!

Next, try some squats-this is a great way to firm and shape the buttocks and the upper thighs. Start by standing with your feet shoulder-width apart again, and your arms by sides.

Keep an upright posture, and slowly lower your buttocks as though you are about to sit down in a chair. Lower several inches, and then slowly stand up-do three sets of twenty squats.

Once again, keep this motion as fluid and possible. The slower you do it, the more isolation your muscles will have to endure, and work through.

If you are experiencing any knee pain with these squats, lower your body only as far as you can without pain. Last, try some lateral raises for your outer thighs.

Begin with your weight on your left foot, and your right foot pointed out at an angle. Hold onto a chair or wall for balance, and slowly raise and lower your right leg out to the side.

You do not have to lift your leg high, just as far as is comfortable. Do at least three sets of twenty repetitions for each leg.

As you can see, there are plenty of ways to tone your legs while at home. Turn on your favorite movie or TV show and the time spent exercising will go by much more quickly!

Author Bio: Tommy Greene is a personal trainer and author of numerous articles relating to physical training and strength equipment. He has been helping others find a greater fitness level since the 80’s.

Contact Info:
Tommy Greene
TommyGreene09@gmail.com
http://www.freemotionfitness.com/webapp/wcs/stores/servlet/Category_-1_10001_10002_10009_Y

Category: Fitness/Muscle Building
Keywords: strength equipment