Bodytalk
Question: I want to strengthen my legs and would rather not join a gym. Are there any leg exercises I can do at home without buying costly equipment? Good workout doesn’t
have to cost arm and a legAnswer: Definitely. Here's a complete leg workout. Unless you have lower back problems, these exercises are safe and can be done at home, and they can be done without the purchase of expensive gym equipment.
Let's start this leg routine with some exercises that isolate particular muscles. The first exercise will strengthen the quadriceps (the muscles on the front of your legs), and the second exercise will strengthen the hamstrings (the muscles on the back of your legs).
With ankle weights around each leg, sit on a table or counter top, so some other surface where your feet don't touch the floor from a sitting position. Place your hands behind you on the table, to support your back. Now take a breath and as you exhale, slowly straighten out your legs. Repeat 8-12 times. Repeat the entire sequence three more times, taking about a 45-second rest between each set.
Follow that by lying face down on the floor. Cross your hands and rest your forehead on top of your hands. Bend your knees up. Inhale as you slowly lower your feet to the floor, exhale as you lift them back up. Repeat 8-12 times. Repeat the entire sequence three more times, taking about a 45-second rest between each set.
Next up: lateral leg lifts. This exercise tones the muscle on the outer hip and thigh. Here's how: Lie on your side, holding a 3- to 5-pound dumbbell on the outer leg. Slowly lift and lower your leg as many times as you can. Exhale as you lift, inhale as you lower. The weight increases the workload and makes the exercise more effective.
Now for a couple of more complicated exercises. Instead of targeting just one muscle, the following exercises work several muscles all at once. Start this phase of your routine with bent knee dead lifts. This exercise works the legs, buttocks and lower back.
Start by facing a barbell, or two dumbbells, that are on the floor, with your feet about 6-8 inches apart. Bending at the waist and knees, back straight and head up, grasp the bar, or dumbbells, with your hands that are just wider than your legs. Now stand erect using your legs and back to lift the weight. Keep the bar, or dumbbells, right next to your legs (over your feet). Your toes remain pointed straight ahead for correct knee tracking. Exhale as you lift the weight, inhale as you lower it. Do three sets (sequences), 8 -10 reps (moves) per set. Make sure not to use too heavy a weight; start light and add weight as you get stronger.
The walking lunge is next. This exercise not only strengthens and tones the lower body but also improves coordination and balance. Step forward with one foot. Then press the opposite (back) knee toward the floor until the front thigh is parallel to the floor. Next, shift your weight forward and step so your feet are together. Repeat, alternating legs as you go. Unlike most calisthenics and weightlifting exercises, you'll be moving forward as you do this exercise.
End your routine with wall-sitting. This exercise strengthens the entire lower body. With your back against a wall, get in a sitting position, your knees and hips forming a right angle. Keep your back straight against the wall. Let your arms hang by your sides or rest them lightly on your thighs. Hold and breathe for as long as you can.
Be sure to stretch out your leg muscles after this routine.
Ankle weights, barbells and dumbbells can be purchased at your local sporting goods store.
Stephenie Karony is a certified health and fitness instructor,
a personal trainer and author of "Body Shaping With Free Weights.''
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