Introduction - Body Types
Before you start on a leg-improving programme it is useful to note that there are different body types: endomorph, mesomorph and ectomorph. You may fit into one of the types or, more likely, be a combination of two or more types. If you are, for example, the mesomorph type, strong, heavy-boned with wide hips and heavy-set legs, you will never end up looking like Twiggy but you can make a great improvement. Some typical frame combinations are:
The typical tomboy look- lean features, broad shoulders, small waist and normally small joints.
The pear shape - soft muscle tone, large tummy, holds on to the fat in the lower region, the hips and thighs.
The rounder shape - overweight, large-breasted, large tummy and arms and a very soft look to the body.
Whatever your type, you will see great improvement once you change your diet, exercise three times a week and supplement the exercise with brisk walking, swimming, weight-training or any sport that enhances your figure and improves your energy and self esteem.
More than 200 muscles make up the lower body, the vast majority of them in the thighs, hips, and bottom. It would be impossible to deal with every one of these muscles, so I will focus on only a few.
The main muscle groups to work on are:
1. The quadriceps (quads): the muscles at the front of the thighs. The quads are the main shaper of the front of the thighs. Their other functions include giving the power to run and kick.
2. The hamstrings: the muscles at the back of the thighs. This is a three-part muscle group that works the hip and the buttocks. In order to create balance, the hamstrings should be worked in combination with the front of the thigh. Some people ignore this but the result can be a very unsymmetrical look to the legs
3. The glutei (glutes): The bottom area. The exercises will help to firm and tighten up your bottom and to lift it as well.
4. The abductors: the muscles on the outside of the thighs and hips. This is one of the problem areas but when the correct exercises are followed it can be worked very effectively.
5. The adductors: the inside thigh muscles. This area is generally soft and sometimes hard to work but when firm, the muscles can give a nice balanced look, especially from the front view.
6. The calves: the lower legs. Exercising the calves can help to give the legs symmetry. Women who wear very high heeled shoes sometimes develop the calf very high up. This gives a bulky look at the back of the knee. When you are finished your day's work try to stretch the lower calves. This will help to strengthen the calf muscles and give that diamond look to your calves.
Getting Started
Remember, before you start any of my exercises complete my stretching programme first. If you feel a tight sensation in the muscle group you are working, try stretching for a longer period of time.
This exercise programme for the legs and bottom is designed to last approximately 15 minutes and should be completed every other day.
We are going to warm up using Gentle Squats using your arms which are one of the easiest and most enjoyable quad exercises.
Keep your back straight, you should drop until your knees are bent. Next comes the side twist, standing straight and keeping you pelvis straight to the front.
Slowly rotate your body from side to side for 30 to 60 seconds.
Next complete a number of shoulder rotations by stretching your arms straight out to the side bend at the elbow so that your hands are pointing toward the ceiling.
Let your arms slowly roll backwards from the elbow and finally.
Turn your head from side to side, and down holding position each time. This will loosen the neck. You have now successfully completed your warm up and are ready to complete the detailed exercises.
In summary, the WARM UP is:
1. Gentle Squats using arms
2. Side Twists - keeping pelvis straight to front
3. Shoulder rotation
4. Look from side to side/up and down to loosen neck
Now to the exercises and I would like you to complete 10 repetitions of each exercise:
HALF SQUATS- Legs wide apart, just bend your knees
FULL SQUATS - Legs wide apart, all the way down
STRAIGHT LEG SQUATS WITH LEGS CLOSER TOGETHER
FULL LUNGES (see below not in exercise viewer)
HALF LUNGES (see below not in exercise viewer)
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Lunging to the right and then the left
FULL SQUATS - Legs wide apart, all the way down
STANDING LEG RAISES - Gently raise your leg as high as you can, pointing your toes towards your face)
THREE PHASE SIDE LEG RAISES - Back, to side and then to front
FRONT KICKS (3 different ways)
SIDE LEG RAISES ON THE FLOOR
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Lying with your body sideways on the floor gently raise one leg as high as you can. Switch to alternative leg once complete
BACK KICKS FOR THE BOTTOM - Standing straight with one hand resting against a wall, gently kick forward and backwards
STRETCH - Lying on the back
* The LUNGE exercise is an exciting exercise that can be done in almost any setting.
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Using dumbbells in each hand, place your arms at your side. Take a big lunge forward, stepping out in line with your body so not to lose your balance. Your front foot should be flat on the floor and your back foot should have only the tip remaining on the floor. Your knee should be bent and within a couple of inches of the floor.