Getting a great looking pair of legs can make or break many careers. Who has time to get to the gym and train them? Sometimes your knees might be hurting. So what can you do?
Lifting weights does not tone your legs as fast as dancing. Look at the legs of professional dancers. How do they do it?
The answer is simple: Dancers never relax their legs. They may look like they are free flowing, but the muscles are always tense. So as we work on these techniques, bear in mind that you have to keep the muscles tense.
Exercises for great looking legs, without weight
Burpee squats: Yes, I did say it. The single most deadly exercise known to man. Unless you been living under a rock, you can ask any crossfitters and they will tell you they hate burpees. But they work. The explosive movement from the deep squat position to the hop and back to the push-up position is an adventure of demeaning proportions. Do 25-50 and get ready for the next set.
Sprints: Only 20 yards long, but they suck air out of your lungs and make your face turn red. So how is that supposed to help your legs? I think the legs are helped from attempting to run away from whomever is training you. 10, 20 yard sprints and maintain the speed in the end.
Seated leg extensions: Sit on any surface that allows your feet to remain clear of the floor. Now learn to flex the muscle as you raise and lower the legs. Do, 20 toes pointed inward, another 20 with the toes pointed out and finally the last 20 with the toes pointed straight.
Lying down leg curls: Lay face down and just like in the extensions, curl the leg with the toes in, out and then straight. 20/20/20 sets of 30 reps.
Swimmer kicks will help round off the heads of the upper thigh. Start by laying on your back, then simply flutter kick the thighs. The fast motion forces the muscles to stay tight.
Calf raises: Simple toes raises, but we have to remember to flex the muscles around as you do them. Since so little of the brain is related to the calve, it is important to really condition and maintain a flexed calve muscle.
You can mix in these exercises around and add others as you explore how to get the best leg routines. Start off with 1 or 2 sets and then bring in new exercises and stretches.
About the Author
Dr. David Ryan has an extensive background in both coaching and playing professional sports, and has been the team physician for several highly ranked teams. Dr. Ryan now serves as the current Co-Chairman of the Arnold Sports Festival (www.arnoldclassic.com) and is a former Medical Director of this internationally acclaimed event.
Dr. Ryans numerous articles have been published in International Medical Journals, Muscle & Fitness Magazine as well as on the popular BodyBuilding.com website. Visit Dr. Ryans home page on here: www.drdavidryan.com and his YouTube page here.