Nashauna Drummond, Staff Reporter
( left - right )SQUATS and STIFF LEG DEAD LIFT
STEP OUT in that hot swimsuit with the fabulous legs that you've always dreamed of.
Mark Whyte, personal trainer at the Sweat Shop Fitness Club, in New Kingston, and client Judith Ramgeet, demonstrate the basic exercises to achieve well toned legs.
Can't go to the gym? Not to worry, grab a mop or broomstick and do these moves at home. Some of these exercises target the same set of muscles but work them from different angles.
SQUATS
Squat is a compound exercise that works the quadriceps (muscles at front of thigh), the hamstrings, and gluteus (butt).
At the gym: Use the squat machines or iron bar.
At home move: Place a mop or broomstick across your shoulders, stand with legs shoulder width apart and knees slightly bent. Slowly lower your body into a sitting position with buttocks sticking out, back straight and chest lifted.
Exhale as you go down inhale when you come up, slowly returning to a standing position.
LEG EXTENSION
This isolates and works the quadriceps. Sit, placing your ankles underneath the extension pad. Extend your knee fully, then slowly lower your legs until your knees are bent at a 90-degree angle.
LEG CURL/HAMSTRING CURL
This exercise targets the hamstrings. Lie on your stomach, chest forward and head in neutral position. Place ankles under the weight pad. Bend your knees towards your butt with weight pad. Slowly extend legs then bend again.
LEG LUNGES
Provides definition for inner and outer thighs, hamstrings and gluteus.
Stand with legs together, arms straight at sides holding the weights.
At home move: If you do not have access to dumbells, use two bottles of water or unopened cans.
Step forward with one leg and lower your body towards the floor in a controlled manner until the knee of your rear leg almost touches the floor.
Keep hands by side during this move and your back straight.
Push with your front leg while squeezing your butt to move back into the upright starting position. You can alternate your legs or change legs after each set.
STIFF LEG DEAD LIFT
This stretches the hamstring and lifts the gluteus.
Stand with your feet a little less than shoulder-width apart.
Grip the weight bar, hands shoulder-width apart. Bending from the waist, keep your back flat and lift the bar by straightening up with your lower back.
Slowly lower the weight until you feel the stretch in hamstring.
REAR LEG RAISES
This exercise concentrates on the gluteus.
Place ankle straps to machine and add moderate to heavy weight to stack.
Stand with feet closer than shoulder width apart and flex the heel of working leg (leg that is strapped).
Keep supporting knee slightly bent and chest lifted. Lift and squeeze the gluteus lifting from heel. Lift in a controlled manner not swinging the legs or lifting too high. Return slowly to starting position.
At home move: Fill a sock with sand and tie to ankle or attach some form of weight to sneakers for resistant.
