Body Toning Your Legs
There are six major muscle groups in your legs to focus your body toning efforts on. In the upper leg there are four groups including the quadriceps, the biceps femoris, the inner thigh abductors and the outer thigh abductors in the upper leg. In the lower leg you have two muscle groups to work, the gastrocnemius and the soleus. The muscle groups are large and powerful and can withstand a great amount of force. There are many other smaller groups of muscles that can easily be injured. That being the case, you will want to avoid injuries by not over stressing a of them. No one wants to pull a “hamstring” The hamstring is actually a group of tendons that connect to the muscles in the back of the legs. The muscles are what cause the hamstring to to contract. These smaller muscles are easily damaged. The bottom line is be careful to exercise properly. The following are some exercises that may help toning your legs.
Toning Your Legs: The Upper Leg Muscle Groups
Doing squatting exercises, though demanding, is a very simple thing. The simple truth is that they are often performed improperly. Performing squats in the wrong form can not only be ineffective, it can also lead to injury or soreness. You can avoid this by learning the right way to squat. First, you will want to keep your hips back. Do this by imaging sitting on a chair. Keep your elbows close to your sides and slightly back to limit the amount of motion across the torso. Push your knees out to avoid undue pressure on your knees themselves. Lower your upper body by bending the knees until your thighs are parallel to the ground and then raise your body to a standing position then repeat . Don’t over do it. If this exercise causes any abnormal pains discontinue and consult a professional before continuing to exercise.
Toning Your Legs: The Lower Leg Muscle Group
One of the most versatile exercises for your lower legs is called the calf raise. There are a variety of ways in which to perform this simple exercise. In the first in the first variation, you can stand behind a stable chair or some other solid and stable item and stand on the balls of your feet. While standing on the balls of your feet you can raise and lower your entire body with your calves by raising and lowering your heels. Use the chair to steady yourself if you feel unbalanced at any point. The other variations will make this exercise more challenging and more effective. You can try standing with your feet in wider stance, raising and lowering very slowly, holding weights in your hands (small dumbbells will work fine) or Standing on one foot with one knee bent and exercising each leg individually. You can mix and match these techniques for an optimum workout. No matter which variation that you use, having a knowledgeable coach check your form with this Toning Your Legs exercise will only help insure that you are performing your exercise properly.