| Many of us take our legs for granted. Most times, | | | | 2) And a one, and a two: plies for your thighs |
| it is when we cannot use our legs that we realise | | | | Wait, come back! Don’t run away just |
| their importance in our lives. Our legs carry us | | | | because it sounds foreign. And no, you don’t |
| everywhere and take us anywhere we want to | | | | have to know ballet to do this move. Plies are a |
| go. Having healthy legs means being able to do | | | | great way to work out and tone your outer and |
| whatever you want to and this is why it is | | | | inner thighs. As plies places less stress on joints, |
| important to have strength in your legs. And the | | | | you can pick the intensity of your workout. Start |
| good news is that the leg muscles are the fastest | | | | by standing with your feet about shoulder-width |
| to respond to whatever conditioning you give it, | | | | apart. Then take a small step out with both left |
| thus through proper and regular exercise, you | | | | and right foot and turn your feet outward (think |
| may get to see your legs trimmed and toned, | | | | ducks).put your hands on your hips or hold on to |
| and stronger and healthier in as little as ten days. | | | | the back of a chair to support yourself. Now |
| One of the greatest myths to do with leg | | | | slowly lower your body down about six inches |
| exercise is that if you exercise your legs, you will | | | | and slowly come up again. You can do this for |
| end up with tough, bulky, masculine legs. This | | | | three sets of 30 repetitions each. Remember to |
| couldn’t be further from the truth, not to | | | | move slowly so that you force your thigh |
| mention impossible! When you exercise your legs, | | | | muscles to work minus the help of momentum, |
| they will get stronger, and this means that they | | | | thus making them stronger. Another good thing |
| become toned, thus giving you lean and beautiful | | | | about plies is that you can modify them almost |
| legs, as opposed to bulky and masculine. So go | | | | endlessly. Feel free to drop down more (or less) |
| ahead, don’t be afraid to work out your legs. | | | | depending on what you need and what you can |
| You can opt for cardio training, which a wonderful | | | | do. Or put your feet closer or maybe even |
| way to burn fat and calories while at the same | | | | further apart. Or you could even work out your |
| time, trim and tone your legs. However doing | | | | core muscles by doing plies like a ballerina - with |
| cardio exercises alone will not define or shape | | | | one arm curved over the head and the other in |
| your legs. To do this, you need to target specific | | | | front of your body. |
| muscles through exercises that can get your | | | | You could even try this out for a greater |
| muscles to work harder. Here are some exercises | | | | challenge. Perform one full set of thirty repetitions |
| that can get you started. Try to fit in these | | | | and on this last repetition, hold your lowered body |
| routines into your everyday schedule and you will | | | | in this position for about 15 seconds. After 15 |
| soon see how fantastic your legs can be! | | | | seconds, gently pulse your body up and down |
| Strengthen your legs: three simple moves | | | | (only for a few inches) for about 30 seconds. This |
| | | | will force your muscles to work harder longer and |
| 1) The mother of all leg exercises: the lunge | | | | will define and tone them faster. |
| Lunges are one of the most favoured exercises | | | | 3) Toning your legs anytime anywhere: heel raises |
| with trainers all over. Do you know why? It’s | | | | If you’re always on the go, heel raises is the |
| because lunges can work all the leg muscles | | | | perfect move for you. It can be done almost |
| through one simple move. No fancy footwork or | | | | anywhere, and it will not be so obvious that it will |
| equipment needed. How do you do a lunge? First, | | | | attract the attention of others. Heel raises target |
| stand with your feet about shoulder-width apart. | | | | your calf muscles, which for most people is a |
| Then with your right foot, take a giant step | | | | great problem area. However, calves can respond |
| forward. Now put your arms on your hips to | | | | very well to conditioning. As a matter of fact, you |
| balance yourself and slowly lower your body. Go | | | | can see the difference in just a few days, which |
| down until your back leg forms a right angle at | | | | is great news for all! First stand with your feet |
| the knee. Now remember to use your leg | | | | slightly wider than shoulder-width apart. You can |
| muscles and slowly raise your body back to the | | | | place your hands on your hips to balance yourself. |
| starting position. Do this for three sets of 30 | | | | Now all you have to do is to simply raise your |
| repetitions for each leg. Keep in mind that you | | | | body up and stand on tiptoes. Now hold for a few |
| have to keep your upper body aligned over the | | | | seconds, before lowering your body slowly back |
| bent knee. And go slow so that you can get | | | | down again. Do this for three sets of 40 |
| maximum benefit. | | | | repetitions. You can even do this while standing in |
| A word of caution to those with bad or sore | | | | line at the supermarket and no one will even bat |
| knees. You can modify the lunge by taking a | | | | an eyelid. How great is that? Exercise on the go! |
| smaller step forward. And only go down to as low | | | | Once you find that you can do the move easily, |
| as you’re comfortable with. Do not push | | | | you could graduate to a bigger challenge. You |
| yourself and put extra strain on your knees. | | | | could try standing on the edge of a stair or a |
| Although lunges are the greatest exercise ever, | | | | sturdy elevated surface. Then let your heels hang |
| they can be especially challenging for people with | | | | off the edge of the stair or the surface. Now, |
| bad or sore knees, who may decide to skip them | | | | slowly raise and lower your body. Do this for |
| entirely. Don’t fret. There are other exercises | | | | three sets of 25 repetitions. This will demand |
| out there that can help to strengthen the legs | | | | greater work from your calves and you can feel |
| without putting too much of a stress on your | | | | this almost immediately. You can even try this |
| knees. Below are some moves that you can try. | | | | move at work by taking the stairs, and instead of |
| Or as an alternative you could talk to a trainer or | | | | stepping fully on the step, try only halfway. This |
| a professional so that you too can find a way to | | | | will demand extra work on your calves and will |
| tone and strengthen your lower body and your | | | | make your muscles work harder. Now, great |
| legs. | | | | looking legs is no longer a problem. |