Leg training – addrunning and other exercises
Adding running and other selected workoutoptions to your workouts will specificallyshape your legs.
1. Steady running
If your goals are toned and shapely legs andto improve your fitness and stamina then getyour trainers on and head out for some longsteady runs – running will burn calories andbuild strong lean legs. The pace will targetyour slow twitch (endurance) fibres andincrease their oxygen processing ability.
2. Sprints and faster running
If your goal is to build shapely legs with gooddefinition, try some sprint training, plyometrics(jumping and leaping type exercises) or studiocycling, as these will fire up your fast twitchmuscle fibres which will hypertrophy (increasein size) to give you athletic legs.
Pay attention throughout the exercises: useslow, controlled movements and focus on themuscle groups working – for example, for theknee raise (exercise 1) focus on the glutes inyour standing leg, as they will be working hardto stabilise your pelvis.
w o m e N ’ S F I T N e S S
With spring finally here and summer approaching, now’s the time to get to workon your legs, as you ease them out of hibernation from under track pants andleggings! The workout involves some great yoga and Pilates moves, to work onyour balance and stability, as well as the deep core muscles of your hips, torsoand pelvis, whilst of course shaping great legs.
Stand tall, inhale and stretch your arms upbeside your ears
Exhale, lean forward and bend your knees as you swing your arms back behind your bottom
Inhale and stretch up tall
Repeat, breathing deeply for 1 – 2 minutes
ski warm up
all the musclesinvolved in the workout