how do you get slimmer legs when your already active?
Howdy! Here is a great back pain question for your perusal.
I dance(9-10hours a week), play waterpolo(during season 10-11 hours a week), swim(10 hours a week) and im also a majorette(6 hours a week), so im pretty active, my question is
How can I and What are some excercises i can do to slim my legs down ?
This back pain question was exactly what was on my mind. The answers helped with my problem. I am glad the original poster shared.
Have a nice day!
November 30th, -0001 at 12:00 am
Lots of sports and activities help to strengthen and tone legs. Some
of these include running, swimming, cycling, blading, ice skating,
skiing, and jumping rope, just to name a few.
Specific resistance exercises can help strengthen and shape specific
muscles in the leg. You may wish to begin by doing exercises that use
your own body weight and require no special equipment. Here are a few:
Lunge
This exercise works the quadriceps (muscle of the front upper
thigh).
(1) Stand with your feet together, keeping your head up and looking
straight ahead.
(2) Take a long step forward with one foot, making sure this leg is
at a right angle (don’t let your knee bend in front of your toes), and
bend the knee of your back leg until it’s as close to the floor as
possible.
(3) Hold this position for a second or two and then slowly push back
to a standing position.
(4) Repeat with the alternate leg going forward.
(5) Be sure that your movements are slow and controlled.
(6) Build up your repetitions over time.
(7) To increase resistance, you may hold hand weights alongside your
body.
Heel raise
This exercise works your calf muscle (official term: gastrocnemius).
(1)Stand with the balls of your feet on a step — hold onto a wall or
handrail for balance.
(2) Slowly rise up on your toes, pause for a second or two, and then
decline.
(3) Progress slowly — don’t overdo it at first.
(4) Increase repetitions as you become stronger.
Toe raise
This exercise for your shin is particularly useful if you are a
runner.
(1)Sit on a stool, bench, or chair with feet flat on the floor.
(2) Raise your toes toward the ceiling while keeping your heels on
the floor.
(3) Hold this position for a second or two and then slowly lower your
toes.
(4) Increase repetitions as you become stronger.
Squat
This works the hamstrings, located in the back of your upper thighs.
This exercise is difficult for beginners. It is best to do this in
front of a mirror to check your form.
(1)Position your feet shoulder width apart, with your hands on your
hips or the front of your thighs.
(2) Slowly lower your body until you’re in a “sitting” position. Your
front thighs should be parallel with the floor. You may also feel
muscle contraction in your rear end (you’re working these muscles as
well!).
(3) Hold this position for a second or two and then slowly stand up
straight.
(4) Increase repetitions as you become stronger.
(5) With increasing strength, you may also wish to add resistance by
using a barbell, held behind your neck, that’s resting on your upper
back.
Lying side lift
To work the outside muscle of your leg called the abductors:
(1)Lying on your side, slowly lift your top leg as high as you can
while keeping it straight, and then gradually lower it.
(2) Repeat as many times as comfortable.
(3) Lie on your opposite side to work the other leg in the same
manner.
To work the inner thigh muscle (adductor):
(1)Lie on your side, crossing and slightly bending your top leg over
your bottom one. Be sure not to let your hips roll back — stay
exactly on your side.
(2) Slowly lift your bottom leg as high as you can and then lower it
gradually.
(3) Do this as many times as possible (without extreme pain).
(4) Repeat with your other leg.
(5) Some people like to use ankle weights for these exercises as they
become stronger.
If you have access to a gym, you may wish to use machines to
accomplish the same exercises. Particularly useful ones are the leg
extension (for quadriceps) and leg curl (for hamstrings). A seated leg
press is also beneficial for quads and gluteal muscles. If you use
weights, don’t increase the load too quickly because you may injure
joints and connective tissue.
One other thing that some people don’t realize is that leg exercises
like squats and the stiff leg deadlift, or any other leg exercise for
that matter, will only help build muscle and increase strength in your
legs. Leg exercises DO NOT target any of the fat that is specifically
located on your legs. If there is any fat, muscle will be built
underneath this fat. The ONLY way to lose fat from ANY part of the
body is through either a proper diet, cardio or a combination of both.
November 30th, -0001 at 12:00 am
Running slims down thighs. Most other forms of physical activity will only build up muscle and size in legs, sadly.