How do I get sexy legs??
Question: I work graves, have 2 kids, don't sleep much so I'm to tired to go to the gym, but I do climb stairs at work. I weight 130 and my legs are not nice enough to show off in a bathing suit for the summer. What can I do at home to shape my legs in time for summer? Don't have alot of money for equipment either.
Answers: Dear Sassygrl
You have all the equipment you need at home = the stairs!
Here is a simplification of this neurological re-educational movement application = I prefer to use these words to avoid any conotation with the word exercises.
1) Take your shoes off, stand at the bottom of the stairs with your back towards the stairs. At work, you will proberbly want to keep your shoes on.
2) With first foot, put your toes at the edge of the first stair behind you, hold the banisters with at least one hand - to guide you and to keep you safe.
3) Slowly start puting your first foot down onto the stair while puting your full weight on that foot - while you breath OUT, lift yourself.
4) Slowly ration your exhaling for eight seconds while at the same time you continue putting more and more weight on that foot.
5) Steady! Push your holding hand(s) some inches up the banisters - left hand left and/or right hand right - hold yourself safely and secure. Always keep your spine vertical at all times, head up, eyes continuously looking straight ahead.
6) Start inhaling (for those 8 ergometric seconds) while bringing up the second foot to the same height as the first one. In the beginning you may want to put that foot down on the same stair, take a second rest or two, and then continue with the same foot. Im time, you may avoid resting and just keep on going.
7) Put the toes of the second foot on the next stair and do the same - and breath the same - as described above for the first foot.
8) Continuously breath without holding your breath and the same for your movements. After 10 stairs rest for 2 minutes, catch your breath while sitting on the stairs. Continue up one flight of stairs twice a day.
9) In the beginning, you may get muscle ache. At least once a day, when you are at home, stand in the bath tub and shower down your calves with water of changing temperatures; slowly hot, quickly cold, slow hot, quick cold, s-h, q-c. Let yourself feel the difference in temperature before changing.
10) You may want to first train yourself at home, going thru these movements, walking backwards on a straight surface. Then start doing it on the stairs.
11) Yes, people will stare at you at first! If they ask you, you can tell them that the astronauts also did ergomentric exercises (!) to keep healthy in free-fall and that your breathing method is also meditative. It will help you keeping calm and stress free.
12) In six weeks, people will also be staring at your beautiful legs, thighs and behind.
squats
squats are the most effective full body work out.
i find that jogging really helps. really. i'm not overweight but i have kind of bulky legs, so know where youre coming from. you don't have to be an athlete, but doing some light jogging consistently (first try 20 minutes every morning) REALLY helps them slim down. you can walk a little if you get too tired, but just make sure you do more jogging than walking. jumprope is alos a great way to tone your shins and lower legs as well as your butt and burn fat off all over.
Yup, do Squat 3 set a day and add calf exercise 3 set a day
If you don't have any budget for buying an equipment, you can use any resistant at your home or doing it without resisten but add more repetition in it :)
try repetition 10 for first week,12 second,15 third and back to 10 by raise the resistant
There are a variety of exercises you can do.
One piece of equipment that might help is a resistance band for your ankles. You can anchor it to a secure object and pull with your legs in four directions, depending on how the band, or cord, is secured.
Squats should help; varying leg width, knee and foot position targets different areas of the legs.
Calf raises are also good, better if you can let your heel go down past the step for greater range of motion and stretching. The angle of the feet affect what part of the calf is targeted
You can do wall squats, holding a seated position with yur back against a wall for about 30 seconds.
Also, try lying on your back and putting your feet on a seat then arching your pelvis up. If done right, you'll feel it in your butt and hamstrings.
Walking lunges might help as well.
Consult a physician and certified instructor for prpoper methods to improve safety.
well i have amazing legs because i run alot and drink tons of water
Answers: Dear Sassygrl
You have all the equipment you need at home = the stairs!
Here is a simplification of this neurological re-educational movement application = I prefer to use these words to avoid any conotation with the word exercises.
1) Take your shoes off, stand at the bottom of the stairs with your back towards the stairs. At work, you will proberbly want to keep your shoes on.
2) With first foot, put your toes at the edge of the first stair behind you, hold the banisters with at least one hand - to guide you and to keep you safe.
3) Slowly start puting your first foot down onto the stair while puting your full weight on that foot - while you breath OUT, lift yourself.
4) Slowly ration your exhaling for eight seconds while at the same time you continue putting more and more weight on that foot.
5) Steady! Push your holding hand(s) some inches up the banisters - left hand left and/or right hand right - hold yourself safely and secure. Always keep your spine vertical at all times, head up, eyes continuously looking straight ahead.
6) Start inhaling (for those 8 ergometric seconds) while bringing up the second foot to the same height as the first one. In the beginning you may want to put that foot down on the same stair, take a second rest or two, and then continue with the same foot. Im time, you may avoid resting and just keep on going.
7) Put the toes of the second foot on the next stair and do the same - and breath the same - as described above for the first foot.
8) Continuously breath without holding your breath and the same for your movements. After 10 stairs rest for 2 minutes, catch your breath while sitting on the stairs. Continue up one flight of stairs twice a day.
9) In the beginning, you may get muscle ache. At least once a day, when you are at home, stand in the bath tub and shower down your calves with water of changing temperatures; slowly hot, quickly cold, slow hot, quick cold, s-h, q-c. Let yourself feel the difference in temperature before changing.
10) You may want to first train yourself at home, going thru these movements, walking backwards on a straight surface. Then start doing it on the stairs.
11) Yes, people will stare at you at first! If they ask you, you can tell them that the astronauts also did ergomentric exercises (!) to keep healthy in free-fall and that your breathing method is also meditative. It will help you keeping calm and stress free.
12) In six weeks, people will also be staring at your beautiful legs, thighs and behind.
squats
squats are the most effective full body work out.
i find that jogging really helps. really. i'm not overweight but i have kind of bulky legs, so know where youre coming from. you don't have to be an athlete, but doing some light jogging consistently (first try 20 minutes every morning) REALLY helps them slim down. you can walk a little if you get too tired, but just make sure you do more jogging than walking. jumprope is alos a great way to tone your shins and lower legs as well as your butt and burn fat off all over.
Yup, do Squat 3 set a day and add calf exercise 3 set a day
If you don't have any budget for buying an equipment, you can use any resistant at your home or doing it without resisten but add more repetition in it :)
try repetition 10 for first week,12 second,15 third and back to 10 by raise the resistant
There are a variety of exercises you can do.
One piece of equipment that might help is a resistance band for your ankles. You can anchor it to a secure object and pull with your legs in four directions, depending on how the band, or cord, is secured.
Squats should help; varying leg width, knee and foot position targets different areas of the legs.
Calf raises are also good, better if you can let your heel go down past the step for greater range of motion and stretching. The angle of the feet affect what part of the calf is targeted
You can do wall squats, holding a seated position with yur back against a wall for about 30 seconds.
Also, try lying on your back and putting your feet on a seat then arching your pelvis up. If done right, you'll feel it in your butt and hamstrings.
Walking lunges might help as well.
Consult a physician and certified instructor for prpoper methods to improve safety.
well i have amazing legs because i run alot and drink tons of water
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