I started running on the beach past summer.
I'm at a stand still because I don't know what exercises to do indoors.
I'm losing whatever benefits from running on the beach.
I want strong and sexy legs...
Help...
Legs
Moderators: Boss Man, cassiegose
Legs
Hi, hoping to get some good indoor leg workouts.
I started running on the beach past summer.
I'm at a stand still because I don't know what exercises to do indoors.
I'm losing whatever benefits from running on the beach.
I want strong and sexy legs...
Help...
I started running on the beach past summer.
I'm at a stand still because I don't know what exercises to do indoors.
I'm losing whatever benefits from running on the beach.
I want strong and sexy legs...
Help...
Re: Legs
No problems.
If there is anything else we can do for you as a community, please just ask, or anything you want to say to others, as sometimes one little words can mean so much, then please feel free. The community as a whole are here for you and I wish you luck trying to achieve what you want to achieve
.
If there is anything else we can do for you as a community, please just ask, or anything you want to say to others, as sometimes one little words can mean so much, then please feel free. The community as a whole are here for you and I wish you luck trying to achieve what you want to achieve
.-
Tallgirll22T
- SOCIAL CLIMBER
- Posts: 77
- Joined: Sat Mar 23, 2013 10:33 pm
Re: Legs
If you want killer calves and a move that will leave you sore, try one-leg calf raises on a step. I conveniently have a step in house in a doorway, so I have something to hold onto. You can use a railing or whatever to steady yourself.
Stand with your feet half on the step, with the heel hanging off the back.
Now raise one leg behind you, resting the top of your raised leg's arch on the back of your standing leg's calf.
Stand on one leg, holding something to steady you if needed.
Now stand on your toes of your standing leg. Lower, then repeat as many times as you can. Aim for at least 8 (I do about 12).
Then repeat on the other leg.
You can make this harder by holding a weight in the hand on the same side of your body as your standing leg.
Remember, you need to work your entire body; don't just try to spot treat your legs. And cardio. Walking honestly gives legs a pretty good workout. Other than that, the moves Boss Man gave you are all good leg moves. Just remember on basic squats when you stand back up, give your glutes a little squeeze. It totally works.
Stand with your feet half on the step, with the heel hanging off the back.
Now raise one leg behind you, resting the top of your raised leg's arch on the back of your standing leg's calf.
Stand on one leg, holding something to steady you if needed.
Now stand on your toes of your standing leg. Lower, then repeat as many times as you can. Aim for at least 8 (I do about 12).
Then repeat on the other leg.
You can make this harder by holding a weight in the hand on the same side of your body as your standing leg.
Remember, you need to work your entire body; don't just try to spot treat your legs. And cardio. Walking honestly gives legs a pretty good workout. Other than that, the moves Boss Man gave you are all good leg moves. Just remember on basic squats when you stand back up, give your glutes a little squeeze. It totally works.
-
BTSolutions
- STARTING OUT
- Posts: 6
- Joined: Thu Apr 18, 2013 2:35 pm
Re: Legs
Keep it simple!
Just stick with the basic squat.
http://www.BodyTransformationSolutions.com" onclick="window.open(this.href);return false;
Just stick with the basic squat.
http://www.BodyTransformationSolutions.com" onclick="window.open(this.href);return false;
Re: Legs
here are some simple indoor Exercises 
Single-leg touchdowns
This is one of favorite leg exercises. It can be done anywhere, and is always a challenge.
Starting position: Stand balanced on one leg. Make sure your posture is neutral—your back should be neither overly arched or rounded—and tighten your torso.
The exercise: Slowly, bending at the hips, knee and ankle, reach down and touch the outside of your supporting leg’s foot with the opposite hand. Return to starting position, keeping your torso tight. Repeat. Do this exercise s-l-o-w-l-y to keep constant tension on your leg muscles and to keep your balance!
Tip: If you are initially unable to reach all the way down to your toe without falling over, try reaching to mid-shin (or as far as you comfortably can) instead.
Stability ball draw-ins
Draw-ins will put your hamstrings—and core—to the test. If using only one leg proves too difficult at first, try it with both and progress accordingly.
Starting position: Lie on your back with your heels and the bottom halves of your calves on a ball, toes pointing toward the ceiling. Place your arms straight out to your sides, palms on floor.
The exercise: Squeeze your glutes and press your hips up toward the ceiling so your body is in a straight line from chest to ankles. Keeping a tight torso, slowly exhale while bringing the ball in toward your body by bending your knees. Draw the ball in as far as you can, then slowly return to starting position. Repeat.
Tip: Keep your knees lined up with your ankles and do not let your hips sink or hike up at all during this exercise—they should stay level the whole time.
Balance lunges
Lunges are one of the best exercises for legs, and should be a staple of any leg workout. This exercise takes them to the next level.
Starting position: Stand with legs shoulder-width apart, hands on hips. Take a big step forward and lower your hips toward the floor until both knees are at 90-degree angles. Do not let the knee of your front leg travel over your toes, and make sure your back knee does not hit the ground. Your upper body should be straight, torso tight.
The exercise: From the lunge position, exhale as you forcefully push back off of your front leg. Push through your heel, back up to a standing position, but don’t let your foot touch the ground. Instead, lift your knee by flexing your hip to 90 degrees, toe pointing straight ahead. Balance for four seconds, return to the lunge position, and repeat.
Tip: When you initially lunge forward, do not let your body propel you so much that your knee reaches out past your toes. Instead, think of the lunge action as taking a step, then letting your body gently sink down (not forward) into position.
Deadlifts
Deadlifts remain one of favorite exercises for hamstrings, glutes and low back. The key to doing them is to use proper form—watch yourself in the mirror when you first do these.
Starting position: Stand holding a dumbbell in each hand with arms shoulder-width apart, hanging straight down. Position legs shoulder-width apart, knees slightly bent. Squeeze your shoulder blades together in back and keep your chest high. It is very important to keep your upper body in this position throughout the entire exercise.
The exercise: Tighten your torso and—inhaling—slowly bend forward from the hips, pushing your rear-end back, keeping your shoulder blades retracted, and chin tucked. Slide the dumbbells down your legs and bend down as far as you can—but no further than mid-shin—until you feel a stretch in your hamstrings. Pause for a second at the bottom, then, exhaling, squeeze your glutes and return to starting position. As you rise, visualize the hinging motion of your glutes powering your lift. Repeat.
Tip: Protect your back in the following was: 1) Go slow—deadlifts should not be done quickly. 2) Do not let your back round—keep it arched throughout this exercise. If you are unable to keep your shoulders back and chest high, you may be going down too far.
One-leg wall squats
This exercise is challenging, but well worth it.
Starting position: Standing, position yourself against a stability ball so the small of your back is centered on the ball. Lift one leg up slightly off the ground. You may have to experiment with proper leg placement, but you should be able to balance on one leg, with your foot slightly out in front of (not under) your knee. Place your hands on your hips.
The exercise: Draw your button in toward your spine, keep your chest up, and slowly bend the knee of your supporting leg. As you lower your body, visualize rolling your glutes back under the ball toward the wall. Go down only as far as you comfortably can, but do not go past the point where your thighs are parallel to the floor. Exhaling, squeeze your glutes, pressing back against the ball, to return to starting position. Repeat. Do not let your knee travel out over your toes during this exercise.
Tip: Do not let your pelvis come forward as you push up from the squat. Keep your hips at a 90-degree angle as you lower and return to starting position.
Single-leg touchdowns
This is one of favorite leg exercises. It can be done anywhere, and is always a challenge.
Starting position: Stand balanced on one leg. Make sure your posture is neutral—your back should be neither overly arched or rounded—and tighten your torso.
The exercise: Slowly, bending at the hips, knee and ankle, reach down and touch the outside of your supporting leg’s foot with the opposite hand. Return to starting position, keeping your torso tight. Repeat. Do this exercise s-l-o-w-l-y to keep constant tension on your leg muscles and to keep your balance!
Tip: If you are initially unable to reach all the way down to your toe without falling over, try reaching to mid-shin (or as far as you comfortably can) instead.
Stability ball draw-ins
Draw-ins will put your hamstrings—and core—to the test. If using only one leg proves too difficult at first, try it with both and progress accordingly.
Starting position: Lie on your back with your heels and the bottom halves of your calves on a ball, toes pointing toward the ceiling. Place your arms straight out to your sides, palms on floor.
The exercise: Squeeze your glutes and press your hips up toward the ceiling so your body is in a straight line from chest to ankles. Keeping a tight torso, slowly exhale while bringing the ball in toward your body by bending your knees. Draw the ball in as far as you can, then slowly return to starting position. Repeat.
Tip: Keep your knees lined up with your ankles and do not let your hips sink or hike up at all during this exercise—they should stay level the whole time.
Balance lunges
Lunges are one of the best exercises for legs, and should be a staple of any leg workout. This exercise takes them to the next level.
Starting position: Stand with legs shoulder-width apart, hands on hips. Take a big step forward and lower your hips toward the floor until both knees are at 90-degree angles. Do not let the knee of your front leg travel over your toes, and make sure your back knee does not hit the ground. Your upper body should be straight, torso tight.
The exercise: From the lunge position, exhale as you forcefully push back off of your front leg. Push through your heel, back up to a standing position, but don’t let your foot touch the ground. Instead, lift your knee by flexing your hip to 90 degrees, toe pointing straight ahead. Balance for four seconds, return to the lunge position, and repeat.
Tip: When you initially lunge forward, do not let your body propel you so much that your knee reaches out past your toes. Instead, think of the lunge action as taking a step, then letting your body gently sink down (not forward) into position.
Deadlifts
Deadlifts remain one of favorite exercises for hamstrings, glutes and low back. The key to doing them is to use proper form—watch yourself in the mirror when you first do these.
Starting position: Stand holding a dumbbell in each hand with arms shoulder-width apart, hanging straight down. Position legs shoulder-width apart, knees slightly bent. Squeeze your shoulder blades together in back and keep your chest high. It is very important to keep your upper body in this position throughout the entire exercise.
The exercise: Tighten your torso and—inhaling—slowly bend forward from the hips, pushing your rear-end back, keeping your shoulder blades retracted, and chin tucked. Slide the dumbbells down your legs and bend down as far as you can—but no further than mid-shin—until you feel a stretch in your hamstrings. Pause for a second at the bottom, then, exhaling, squeeze your glutes and return to starting position. As you rise, visualize the hinging motion of your glutes powering your lift. Repeat.
Tip: Protect your back in the following was: 1) Go slow—deadlifts should not be done quickly. 2) Do not let your back round—keep it arched throughout this exercise. If you are unable to keep your shoulders back and chest high, you may be going down too far.
One-leg wall squats
This exercise is challenging, but well worth it.
Starting position: Standing, position yourself against a stability ball so the small of your back is centered on the ball. Lift one leg up slightly off the ground. You may have to experiment with proper leg placement, but you should be able to balance on one leg, with your foot slightly out in front of (not under) your knee. Place your hands on your hips.
The exercise: Draw your button in toward your spine, keep your chest up, and slowly bend the knee of your supporting leg. As you lower your body, visualize rolling your glutes back under the ball toward the wall. Go down only as far as you comfortably can, but do not go past the point where your thighs are parallel to the floor. Exhaling, squeeze your glutes, pressing back against the ball, to return to starting position. Repeat. Do not let your knee travel out over your toes during this exercise.
Tip: Do not let your pelvis come forward as you push up from the squat. Keep your hips at a 90-degree angle as you lower and return to starting position.