Exercises To Reduce Weight In Legs

by Stewart D'Rozario Health and Fitness Freak

Leg muscles support body weight when doing most activities, like walking, running and jogging. Building the leg muscles will strengthen the body and construct endurance. Because the leg muscles are th

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Lunge Stand with feet shoulder-width apart, arms at your sides. Inhale and take a large step backward with the left foot to a point where your left knee is a several inches over the floor (or as near as you can comfortably go) and your right knee doesn't extend past the toes of your right foot. Your hands, with or without dumbbells, remain at your sides; your gaze is forward. Exhale and step forward with the left leg returning to the starting position. Finish all reps with the left leg before repeating with the right. To make the movement less difficult, alternate legs. Repeat to muscle fatigue (in the range of 12 to 20 reps).

Step-Ups Place your right foot flat on the step and your left foot flat on the floor. Exhale and thrust off as little as possible with the left foot as you bring both feet up to step level (you'll presently have two feet on the step). Inhale and lower your left foot back down to the floor. Work with body weight only, and repeat to muscle fatigue regardless of the numeral of reps. Repeat with the legs reversed. While step-ups are a great toning exercise, they also serve as a warm up for squats and lunges, and should therefore be done in a higher rep range with no added resistance.

Squat Stand with your feet shoulder-width apart holding your hands or dumbbells at your sides. Your head is straight, the natural arch maintained in your back. Inhale, swing the weights (or your bare hands) slightly forward for balance while bending at the knees and hips to a sitting position (or as low as you can go and still maintain balance). Be sure the buttocks don't drop below the level of your knees, and your knees don't extend past your toes. Exhale and slowly return to a standing position, allowing your hands to drop.

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