20 Minutes to Great Legs

by Mandy

HERE WE GO…

1.Reverse Lunge Knee Ups (ranging from 10-20+ reps per leg)
Stand, with both feet, on an aerobics step – no higher than 8 inches. Keep your midsection firm, chest out and shoulders back. If you’ve never performed this exercise before you can either place your hands on your hips or use very light dumbbells (one in each hand at arms length by your sides). Now step back with your left foot, bending both legs, to perform a reverse lunge. Your right knee, shin and ankle should be inline with each other and your knee should never go forward beyond your right toe line. Your left leg (that you stepped back with) should be bent with your knee a few inches from floor – believe me you don’t want to touch the floor with your left knee because you’d feel like you were doing the splits!! Now push yourself back up again using your left leg, bringing your left knee forward and up to perform a knee-up. Your left knee shouldn’t go higher than hip level. At this point you will be standing on your right leg on the step with your left knee raised in front of you. Now swap legs repeat the same sequence on the opposite leg.





--------------------------------------------------------------------------------

2. Single Leg Fitball Squat (12-20+ reps per leg)
Place a fitball between your lower back and the wall. Place your feet out in front of you as if you were going to perform a squat. Have the right foot flat on the floor. Have the heel of the left foot off the floor (up on it’s toes). Lower yourself downwards to around 90 degrees slightly raising your left knee up so that the toes of your left foot are raised off the floor. Using your right leg push yourself back up again. Once you’re in standing position lower your left knee and toes. This is to ensure that your right leg is doing the work. Now swap legs and repeat this process.

3. Wide Stance Jumping Squats (up to 15 reps)
Start in a wide stance squat position and your hands on your hips eg… with your legs wider than shoulder width apart, toes pointing outwards, squatting into your heels. Now jump up, with your toes pointing outwards, then landing again into a wide stance squat position. Make sure when squatting that your knees don’t go beyond your toes and that you don’t squat below a 90 degree angle. Keep the exercise flowing until you’ve completed your set.

4. Fitball Hammy Press (up to 15 reps)
Lie on your back on the floor with your heels on the top front of your fitball. Place your arms by your sides with your palms flat on the floor. Have your legs bent and positioned just past a 90 degree angle – knees slightly closer towards your upper body – only a small amount though. Point your toes forward just a little bit. Now drive your hips up pushing as hard as you can with your heels into the fitball. Squeeze your butt and hammies while doing this for a count of 2 then lower yourself back to starting position. Throughout the exercise keep your midsection firm and the movement slow and controlled.