Love your Legs
Legs or pins as they’re often known. Those two pole like limbs dangling from your torso. Reinforced in the middle by your knees, continuing all the way to the bottom right down to your feet. Legs are a beautiful gift. They are completely under estimated, I see legs as the foundation of a body. The part that holds the other important stuff up. Just like a house. A good house is built on good foundations and will support the bricks and roof above it for ever more. That is why it’s important not to neglect our legs when training. Most people in commercial gyms spend too much time working the upper body, eventually the body begins to look out of symmetry – good toned upper body -v- lack of toned lower body. It’s believed the legs are the hardest part of the body to tone hence the reason for being ignored. Consistency and good effort is key to achieving results; master consistency first then reap the rewards that follow.
My ultimate top three leg exercises – from the kitchen chair.
1. Bulgarian Split Squat (tones front of thigh)
Stand with your back about two feet from your kitchen chair. Place the top of your right foot on the seat and your hands behind your head. This is your starting position. Keep your body upright, lower your body until your left thigh is parallel to the ground. Pause for two seconds, then push yourself up to starting position. Try for 10-15 repetitions, then switch legs.
2. Glute Bridge (tones lower back, hamstrings and calves)
Place the chair at a wall, lay down in front of the chair, put your arms beside your body, bend knees, legs should be about hip width apart, place your feet at the edge of the seat. Slowly lift your hips up in the air until your body is in line from your head to your knees. Squeeze your buttocks for two seconds at the top, then slowly lower your hips back to the floor. Repeat for 10-15 repetitions.
3. Calf Raises (tones calf muscles)
Stand behind the chair, with fingertips placed gently on the back rest. Feet shoulder width apart, legs straight. Rise up onto the ball of your feet and hold for two seconds. Slowly lower yourself but do not allow heels touch the floor until you’ve completed the desired repetitions. Try 10-15.