I love this image, if you approach your leg workout like this, it will be over before you know it.

    Today I am going to focus on legs which for me is one of my strongest areas and of course my favorite focus area.  We do need to keep in mind every body is different and we lean towards working the areas in which we not only physically see change but also feel the change in strength.  I know the importance of a balanced workout and all of my workouts include all body parts, that being said there are some individuals that prefer to work one area at a time while others who have shorter time frame need to squeeze in shorter workouts everyday and alternating areas.  Find the plan that works best for you just remember to work all areas of the body.  Use the exercises below as you wish, mix them in to your existing plan or use them as your leg day or just to add some variety.

    A few key points on the importance of strong legs...first off they carry us around all day getting us from here to there, support us while picking up our children or all those packages we are all getting delivered to our homes.  Strong thighs provide support for the knees, if you play sports they can improve performance, they also make it possible to get outside and play with the kids or grandkids.  I think there is something here to which we can all relate.

    I know some of the ladies out there are saying 'I don't want big thighs' well that is not going to happen unless you train specifically to develop larger muscles which requires heavier weights, focused nutrition and more.  If you focus on improving your strength and healthy eating you will see improvement and a change in appearance but keep in mind some of this is also in our genes.

So here we go...

    All exercises can be performed without weights, If you don't have weights at home consider this, a gallon of water weighs approx. 8 lbs. they have nifty handles, and inexpensive for weights.

    Objective: Work up to 3-5 sets at 10-12 repetitions

#1 Squat - Begin with feet hip width apart, toes can be turned out SLIGHTLY, during the movement phase knees will track same path as the toes, chest is lifted and the weight shifts back on to the heels, imagine you are sitting back into a chair.  How deep you go into a squat depends on your strength, condition of your knees and the flexibility of your hips and ankles.  Generally for the average person I recommend not dropping the butt lower than your knees or deeper than 90°.

#2 Back Lunge - Begin with feet hip width apart during the movement phase the leg travels back that same path, as if you were standing on narrow railroad tracks not a tight rope. Step back and lower down with both legs at 90°, return to start position. You can do one leg or alternate legs for modification.

#3 Lying hip raises or Bridge - Lying on back, knees bent with feet hip width apart, maintain strong abdominals to protect lower back, press heels into floor as you raise hips and contract the butt.  More challenging raise one foot off the floor working one side at a time, you can also place a weight across your hips right where you see the blue arrow below.

#4 Standing outer thigh lift  -  Stand near a chair, sofa, table or even the counter to place your hands for balance, feet hip width apart and knees soft, raise one leg out to side with toes pointed forward or slightly downward.  Maintain the toe position and hips aligned forward, if you lift to high hip will rotate outward, knee & toes will turn upward.  This is a controlled movement not a swing.  More challenging place an exercise band around thighs.

#5 Lateral lunge - Begin feet hip width apart, step one foot out wide and lower into squat position, push up and return to start position.  Maintain long spine with chest & chin lifted, as you lower keep that bent knee behind those toes.   You can alternate to modify or do all one side.

Oh and don't for get to STRETCH 

Sincerely Ricki

Be fit, be happy, be healthy

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