Embarrassment is a common reaction one felt if you have flabby and unshapely legs. You tend to hide from people because you are not that comfortable with whatever you are wearing especially sexy dress. Below are some helpful exercises to tone your legs. This is not difficult to do, everybody can do it!

Wall Squat with ball

Place stability ball against wall approximately lower back height.

1. Starting Position: Lean your lower back against ball and take approximately one step forward with each foot~Do this: Place your lower back against the ball then take a single step forward with each footThe starting Position should be: Leaning your lower back against the ball and then take a single step forward with each foot. Your feet should be slightly wider than hip width apart.
2. Flex your hips and knees then lower your body until the thighs are parallel to the ground. If possible DO NOT allow knees to extend past the big toe.
3. Back to the original position.
4. Remember to keep back and head straight in a neutral position.
5. You need to watch out for proper allignment of your Knee. Don’t forget to rest for 30secs between sets.

Sidelying scissors

1. Start by lying on your side and raising both legs slightly off the ground.
2. Proceed to kick your legs in opposite directions in a scissor type motion.
3. Upon finishing the total number required, do it again to the other side. Instructor’s comments: don’t take a rest between sides

Adductor Raise

1. Lie on your side and lean up on your elbow. Your top foot should be over your lower thigh.
2. Maintaining this position and raise your lower leg keeping it straight.
3. Repeat the required number of repetitions then do it on the other leg.Instructor’s comments: don’t take a rest between sides

High Knee Drill

1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer’s comments: always do a warm up at least 5 minutes.

Calf Raise

1. Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Remember the toes should be pointing forward.
2. Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3. Lower heels and repeat.
4. Remember to keep knees slightly bent throughout movement to prevent any knee strain. Trainer’s comments: 30 sec rest between sets.

Hamstring Curl with stability ball

1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place heels of both feet on top of stability ball Starting position: put both heels of your feet on top of stability ball First position: both heels of your feet must be placed on top of the stability ball Position: Put heels of both feet on top of stability ball. Raise hips off floor.
3. Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
   Return to start position
   Take the time to stabilize yourself in the stability ball by utilizing muscles in the trunk and core. If you want to increase the difficulty all you have to do is cross your arms with your hands over chest taking away base of support. Trainer’s comments: don’t forget to take a thirty seconds rest between sets.

If you’re serious about having well toned legs, then taking action right now is necessary.
For more exercises that tone your legs visit us at
http://www.exercisesforgreatlegs.

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