Trainerkristinw's Blog

Killer legs!

Posted on: October 27, 2010

I’m competing Friday at Masters Nationals for synchronized swimming.

I’m terrified.

All through high school, my team and I were lucky to be quite competitive and got to see most of the country. I’m positive this is where my love for working out stemmed from. If you lined up most synchronized swimmers you’d find one thing in common, great legs! In honor of my favorite sport, I have put together a list of my favorite leg exercises, none of which require a gym membership.

Single leg bridge: Lie on your back with one leg bent and the other straight, slowly lift your hips in line with your knee, and lower them back to the floor. Do this for about one minute and switch legs. Your buns will burn!
Single leg lunge: My all time favorite exercise that will keep you sore for days! (In a good way) Standing with your back a foot or two in front of a bench, chair, or couch, rest one leg on the surface behind you, rest your hand son your hips and lunge down slowly and back up again. Remember to have a wide enough stance so when you lunge down, your knee doesn’t go over your foot. What I always tell my clients is, when you do a lunge always think of your body going straight down, never hunching over or coming forward. Everything from the hips bones up is straight and tight. Perform about 20 repetitions on each leg, repeat 3 times.
Step-up: standing in front of a step, stair, or bench, place one foot on the surface and using only that one leg’s power, step up. As you get better and stronger, instead of stepping all the way back down; just lightly tap a toe on the ground below. This gets the best spot, right where your thigh ends, and the behind begins! Perform about 20 repetitions on each leg, repeat 3 times.
Wall sit: Now this will really hit the tops of your thighs, the quadriceps. Stand against a wall with your feet out about a foot or two, lean back so everything from you hips to head is back against the wall and bend your legs so your knees are directly over your feet, hold as long as you can.
Plie squat: Standing with your feet a little bit wider than shoulder width, turn your toes to a 45 degree angle. Slowly squat down and back up again, repeat 15-20 times. To make it more challenging, for every three squats, squat down and jump back up.
Squat jump: last but certainly not the least, this mixes cardio with strength training and is a total killer! Squat down and using your heels to press through the groud, leap up as high as you can. The goal is to get higher and higher and deeper in the squat. Do this for about 45-60 seconds.
These are just some of the great leg and butt toning exercises I do with my team as well as with my clients. It proves you don’t need heavy weights or gadgets to train your body, use your own body weight and get creative! Have fun!

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