Leg Exercises
February 9, 2009
Here are five cool leg exercises that will help you keep in shape.
Jump squat
You will have to use dumbbells for this exercise. Use a pair that totals about 30% of the weight you can squat at one time. Now, holding the dumbbells at an arm’s length right next to the thighs, your palms should face each other; slowly dip your knees. You are in a position as if you are about to leap. Now, take a big jump as high as you can. Reset quickly after landing and repeat six to eight times.
Mogul twist squat
You will again need a pair of dumbbells. Hold them, stand on your feet and turn your lower body 45 degrees to the left. Your thighs should be half way to horizontal. Now, jump and land with your lower body turned to the right.
Ball squat
You will need a ball of the size of a basketball. Hold it with your knees all the time through the exercise. The upper part of your body should be straight, as straight as you can keep. Lower yourself so that the thighs are at right angles with your calves. Now return to your standing position.
Step lunge
You will need a pair of dumbbells and an exercise step or a stair will do. Keep a distance of approximately three feet away from the exercise step; you can even use a stair, while you keep your feet apart, approximately six inches. Holding the dumbbells and keeping them on your sides, with your palms turned inside and your back upright, step forward, left foot first and put your foot on it. Lean forward so that the left thigh is in line with the floor. You can now push back to your initial position. Repeat it using the right one.
Dumbbell lunge
Keep your feet apart about a shoulder’s width and stand with a dumbbell in each hand. Your arms should be at the sides, palms facing in. Step out, left foot first. Place it a little forward, some feet towards the left. Leaning on the left leg, bend the left knee so that the left thigh is more or less at right angles. Push back to initial position. Repeat it eight to ten times for each leg.
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