The leg exercises you choose will depend largely on what we are trying to achieve. For example, is trying to build strength, increase endurance running or improve balance and flexibility? Similarly, you are a weightlifter, jogging or a ballerina?
Of course there will be some overlap in the selected exercises such things as exercises to develop strength can combine well with improving balance.
For starters, remember that any exercise routine should be done only after a warming period that includes stretching.
Of course there will be some overlap in the selected exercises such things as exercises to develop strength can combine well with improving balance.
For starters, remember that any exercise routine should be done only after a warming period that includes stretching.
Spinning
An excellent exercise to strengthen and tone the muscles of the legs is 'spinning', using a stationary bike. Of course, you can use a regular bike, but exercise is less controllable and involves a lot of muscle groups.
A 15-minute spin will help tone the calves, hamstrings and quads, and improve joint flexibility. Sometimes it can also reduce cellulite and fat. As a bonus, is also a very good cardiovascular exercise, so you get two for the price of one when you spin.
Knee Exercises
If you are looking for something a little less strenuous and simply want to help strengthen the knee, then here are a couple of options.
This first one is very good for people suffering from conditions such as roughening of the cartilage under the kneecap or patellar chondromalacia, which sometimes results in the bones not sitting properly in the "V" of the knee joint.
Sit in a chair with your back straight but relaxed, legs bent at 90 degrees so that the thigh is parallel to the ground and the leg is upright. One leg at a time, tense your thigh and hold this tension for 5 seconds before releasing. Switch legs and repeat this exercise 10 times with each leg.
The next exercise is a little more to build strength in muscles that control flexion of the knee.
Sit up straight, breathe normally and crossing your legs at the ankle. Proceed with the back leg and back with the front leg. This can be a little difficult at first, but if you concentrate on it, soon get the hang of things.
Switch legs by reversing the direction of the cross and repeat the exercise 10 times for each position.
Calf Burns
Well, let's have a little more intense now.
Stand up (preferably on a mat or carpet or wood) with heels together and toes slightly apart. Make sure you are well balanced.
Lift your heels and balance on the balls of your feet. Hold for 5 seconds and then slowly lower your heels. Repeat this exercise 10 times to start and, as you increase strength and balance, gradually increase the amount of time you are in the toes.
You can also vary this exercise by bending the knee slightly while in the toes. This will make the thighs (hamstrings and quadriceps or 'quads') as well as the buttocks into play.
For those of us who are getting a bit we face the problem of falls that often lead to hip fractures and severe health problems. Keep your legs in shape when you're younger, but not all you can see a reason to do so at the time, can have huge benefits in the future.
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