zaimys.online – Improve your workout routine with these 10 leg exercises for women. Work your thighs, hips, quads, hamstrings and calves at home to build shapely legs and get the lean and strong body you’ve always wanted!
1. High knee: 60 seconds. Bring your knees up to waist level, then slowly land on the balls of your feet.
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2. Spinning run: 30 seconds + 30 seconds. Keeping your weight on your right leg, take a big step back with your left leg and cross it behind your right leg. Bend your knees until your right thigh is parallel to the floor and return to the starting position. Keep your toes pointing in the same direction as your knees.
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3. Internal thigh lift: 30 seconds + 30 seconds. Lie on your side, cross your upper legs and extend your lower legs. Bend your bottom leg and press that leg up and down for 30 seconds.
4. Squat extension: 45 seconds. Go, spread your feet, bend your knees and push your hips back. Push through your heels to jump back up and return to the starting position.
5. The bear squat: 45 seconds. Get down on your hands and knees, straighten your legs and lift your hips toward the ceiling. Return to the starting position and repeat.
6. Bulgarian Split Squat: 30 seconds + 30 seconds. Place a ladder or box behind you and stand tall. Place your right foot on the top of the step, bend your knees and lower your hips until your left thigh is parallel to the floor. Return to the starting position, repeat for 30 seconds and switch legs.
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7. Skaters: 45 seconds. Lean forward with a flat back, jump to the right, bring your left leg behind you and bring your left arm in front of you. Go to the left side and bring your right arm in front of you and your right leg behind you. Repeat for 45 seconds.
8. Raised Calf Squat: 45 seconds. Start in a sumo squat position, with your feet in a wide stance, toes pointed out to the sides, and thighs parallel to the floor. Lift your heels off the floor and squeeze your calves. Lower your heels and repeat.
9. Single leg bridge: 30 seconds + 30 seconds. Lie on your back with your arms at your sides, knees bent and feet flat on the floor. Lift one leg and raise your hips as high as you can. Lower your hips, repeat for 30 seconds and switch legs.
10. Wall sit: 45 seconds. Stand with your back against a wall, knees bent and thighs parallel to the floor. Hold this position for 45 seconds.
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1. Squat and overhead triceps extension: 60 seconds. Stand with your feet slightly wider than shoulder width apart, hold a dumbbell in each hand, and raise your arms up and over your head. Squat until your thighs are parallel to the floor and lower the dumbbells to your back. Stand up and repeat until the set is complete.
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2. Around the Worlds: 45 seconds. Lie with your arms at your sides and palms facing the ceiling. Pull your arms away from your body in a semi-circular motion and bring the weights up.
3. Chopping wood: 30 seconds + 30 seconds. Stand with your feet shoulder width apart and hold a dumbbell with both hands. Twist your torso straight and lift the dumbbell until it’s over your right shoulder. Squat while twisting your torso to the left and bring the barbell diagonally across your body until it approaches your left hip. Repeat for 30 seconds and switch sides.
4. Chest press: 45 seconds. Lie down, hold a dumbbell in each hand and keep your palms facing your feet. Lift the weights directly above your shoulders and exhale.
5. Mower pull: 30 seconds + 30 seconds. Stand, hold a dumbbell in your left hand, squat down, twist your torso straight and bring the dumbbell to your right leg. Standing, twist your torso slightly to the left and raise the barbell until it approaches your left shoulder. Switch sides and repeat.
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6. Standing side bend: 45 seconds. Stand, hold a dumbbell with both hands and raise your arms up and over your head. Bend your torso to the right as far as is comfortable, pause and bend to the left.
7. Reverse shoulder press: 30 seconds + 30 seconds. Start with your feet shoulder width apart and hold a dumbbell in each hand. Put the weights on your shoulders, take a step back with your right leg and jump. While standing back, push the dumbbells up and raise your right knee to waist level. Repeat for 30 seconds and switch legs.
8. Straight plank kickback: 45 seconds. Get into a plank position, with your wrists under your shoulders and your feet hip-width apart. Raise one arm up and back, keeping it straight. Lower your arms to the starting position, repeat and switch sides.
9. Split squat curl: 30 seconds + 30 seconds. Start in a split-leg position, with one foot in front and one foot behind. Bend your knees, drop your hips, squeeze your biceps, and flex. Lower your arms while standing back, repeat for 30 seconds and switch legs.
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10. Wall rotation: 60 seconds. Start in a squat position with your thighs parallel to the floor, your back against a wall, and hold a dumbbell or medicine ball with both hands. Twist your torso to the right, then reverse the movement, twist it to the left. Repeat for 60 seconds.
Calorie Calculator Enter your weight to find out how many calories you can burn with this summer body complex:
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Check out these 8 exercises at home that will help you build a stronger upper and lower back. We’ll also explain why it’s important to have a strong back, show you which muscles to focus on, and teach you everything you need to know to get started.
Sure, a strong and toned back looks amazing in a backless dress, but it also plays a big role in preventing pain and injury in the future.
For those who work in an office all day, you may notice that your shoulders have started to roll and hunch. This is due to the fact that when you sit, the hip flexors tighten and round the shoulders.
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This poor posture can cause back pain over time, as well as headaches and neck pain. Regular back exercises help prevent this by stretching tight muscles and strengthening the muscles that support the spine.
You have probably heard or experienced the pain that comes with larger breasts. The weight added to your upper body can change your center of gravity, and over time this can lead to poor posture and excruciating back pain.
However, the side of this is that working out can stress your breasts if you don’t have the right performance gear; and that starts with a high-impact sports bra made for the job.
Visit Virtual Fitting and find a custom bra with the body-specific support and comfort you deserve. A fitness expert will guide you through the process, it’s painless and one of the best time investments you can make for your workouts.
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“Back” is such a broad term for muscle groups in the back. Your back is home to some of the largest muscles in your body, and it’s often difficult to know which muscles you’re working when you’re doing back exercises.
When most people think of back exercises,
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