Legs

Legs are important. Just ask anyone who has lost use of theirs or does not have any…

Your legs consist of the lower leg complex which includes the gastrocnemius (calf muscles), soleus (also part of the calf muscles), anterior tibialis (the muscle on the lateral surface of the tibia), your posterior tibialis (muscle on the posterior surface of the tibia and fibula) and also the peroneus longus. Muscles in the lower leg complex are important for movements such as running, jump roping, tennis, football and anything involving a lot of footwork and use of the ankles.

Ways to strengthen lower leg complex:

Calf Raises- this exercise will work the gastrocnemius and soleus muscles of the lower leg complex.

1. You can do these on stairs, or a platform between 6 and 8 inches high. Stand balanced on the balls of your feet with your heels hanging of the back of the stair or the platform that you are standing on.

2. 2. Rise up on your toes and keep your legs, knees, hips and shoulders all in line.

3. 3. Slowly lower yourself back down.

4. 4. To go into the next repetition go up faster onto your toes and then slowly lower them back to the starting position.

The hamstring complex is also part of your leg structure. These are the “back of the thighs” and these muscles are called the biceps femoris (long head and short head), the simembranosus and the semitendinosus. These muscles are important for movements that involve knee flexion and hip extension. So kicking, running, and soccer are require hamstring strength.

Single-leg deadlifts:

1. While standing with feet shoulder width apart, using lightweight dumbbells, hold them in your hands at your sides with your palms facing back.

2. 2. Bend at the waist and lower the dumbbells to the ground while keeping one leg/foot flat on the floor, and raise the opposite leg behind you.

3. 3. Lower your upper body until the dumbbells almost touch the ground.

4. Slowly bring yourself back up to the starting position. Complete 15 to 20 repetitions and then switch legs.

Another important muscle group in the legs is the quadriceps complex. A person’s quadriceps complex is commonly referred to as their “thighs.” The muscles in the quadriceps complex include the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. The quadriceps complex is responsible for knee extension, and hip flexion (rectus femoris). Quadriceps are important for activities such as cycling, hiking, and running.

Squats

1. You can do these with either no weight and with your hands behind your head, or you can use a bar on your shoulders.

2. Standing with your feet a little more than shoulder width apart and toes facing forward, slowly bend your knees and lower your body to the floor leading with your buttocks.

3. Continue to lower yourself until your body positioning looks as though you are sitting in a chair, at this position squeeze your buttocks muscles and bring yourself back to the starting position.

Flexibility Fundamentals

Stretching is more important than people think. Proper stretching and regular stretching develops good flexibility. Being flexible is a key component in developing neuromuscular efficiency. Flexibility can help to correct muscular imbalance, joint problems, and can help with injuries that occur from the overuse of muscles.

Most people are familiar with “stretching.” But what a lot of people do not know is that there are different types of stretching. There is static stretching, active stretching and dynamic stretching.
Static stretching is the traditional form of stretching that most people are familiar with, which is stretching the muscle to a point of tension and then holding it there for 20 to 30 seconds.
Active stretching is dynamic stretching which involves using agonist and synergist muscles to move your joints in a range of motion. Depending on your personal level of fitness, you should include active and static stretching into you exercise program.

Below are examples of static and active forms of stretching for certain muscle groups:

Calf Muscles (Gastrocnemius)

Static Stretch:
1. Stand facing a wall or stable object that you can put your hands on.
2. Extend one leg back, keeping the knee and foot straight and the back heel on the floor.
3. Keep your back foot flat and point toes straight ahead, however do not let your back foot flatten completely on the floor.
4. Bend your arms and lean forward toward the wall and hold for 20-30 seconds.

Active Stretch:

1. Get into same position as the static stretching for this muscle only bring one leg forward and off the floor and have your ankle in a neutral position, with that hip flexed.
2. Slowly move through your hips, creating controlled supination and pronation through your lower body
3. Hold for 2 seconds and repeat for 5-10 repetitions.
It is very important to stretch your calf muscles before exercises such as walking, running, or any sport that involves a lot of lower body movement or jumping.

Hip Flexors

Static Stretch:
1. Kneel with front and back le bent at a 90-degree angle
2. Internally rotate back hip
3. Squeeze your buttocks on the side that is being stretched while you rotate your pelvis posteriorly.
4. Slowly move your body forward until you feel tension in front of the hip that is being stretched and at the point of tension, hold for 20-30 seconds.

Active Stretch:
1. Kneel with front and back legs bent at a 90-degree angle.
2. Internally rotate your back hip and raise up the arm opposite of your front bended knee
3. Squeeze your buttocks on the side that is being stretched, and rotate your pelvis posteriorly.
4. Slowly move your body forward until you feel a tension in the front of the hip that is being stretched, hold for seconds and complete 5 – 10 repetitions.

Fab Abs!

We want all sculpted legs, buff arms, and a tight tush, but the most sought after body part for women is a firm, flat stomach and for men it is six pack abs. What is the secret? Well, there’s not just one to pin-point, but there are several things to keep in mind when it comes your mid-section:

First, it is important to remember that everyone’s body is different. Some people naturally have flat stomachs or even defined abs without doing any or very little abdominal. While others practically kill themselves by having to follow a strict, consistent abs-routine trying to get that chiseled, washboard look. So based on your genetics, you need to know what to expect. Also some parts of your abdominals may tone easier than others; some people’s obliques are more toned than there rectus abdominals and vice versa, etc. Also, different people store fat in different places. For example, on me, my upper body and mid-section have always been the areas where I have been blessed, while I store pretty much all of my body fat in my butt and upper-thighs, even though I exercise these parts of my body just as much as my mid-section and arms. This is very common in women. Men on the other hand, tend to store more fat around their abdominal area. But, this is only typical, not necessarily true for everyone.

You should change up your abs-routine. I have so many people tell me about how they have had the same abs-routine for the past four years! This is a big fat, NO! You need to constantly change up your abs-routine, and since there are so many different exercises for your abs, this is not hard to do. There are many different ways in which you can mix up your abs-routines.
Cardio is crucial. I know one trainer who actually tells some clients not to even bother working out abs because “cardio does it for you.” While, I do not agree with him, because I can certainly tell a difference when I do abs, he makes a good point that cardio is a crucial part of getting results. No matter how strong and beautiful your abs may be, if there is a stubborn layer of fat covering them, then they will never be seen . That is why it is important to keep doing cardio (and not just do toning exercises) in order to melt the fat away and reveal those fabulous abs underneath!

Over doing it is a waste of time. People often ask me, “How often should I work out my abs?” In general, I have found that if you about 3 to 4 well-focused abs sessions per week, you will produce effective results. As a general rule, I tell people to do abs every other day or do them for two days in a row and then take one day off, and then do two days in a row again and repeat with one day off. Or, change it up and do every other day, or do abs two days in a row, then take 2 days off, and then switch back to every other day, etc. My advice is to just experiment and see what works for you. The one thing I do NOT recommend is doing a crazy amount of abs religiously every single day!! This could give you an abundance of back problems and actually make you abs less defined! This type of abdominal exercising will not work in your favor. Your abdominals are just like other muscles and need to be rested as well.

Here are some examples of great abdominal exercises: