This exercise should be done before you get out of bed in the morning. Lie on your back, bring your feet together, and open your knees out to the sides. Then, as you exhale, lift your knees, bringing them together. Lower and repeat this exercise 10 to 15 times and you will strengthen your inner thighs.
So, while you are preparing dinner, flex your foot and lift your leg out to the side, lower it, then repeat 10 to 15 times.
Make sure you move only at the hip, that is, do not let your waist move. Then swap legs. You’ll finish your leg workout before dinner’s done!
Next time you find yourself at a wedding or other function with a dance floor, do the twist ! Or (if you are shy :p) do it in your living room. Bend your knees and squat down as far as you comfortably can as you shimmy from side to side. Not only you will burn those kilos off, you can have a few laughs and strengthen your legs at the same time.
Here’s another cute healthy game to play with family or loved ones. You will get a good leg and cardiovascular workout and lots of fun from playing leapfrog with your children. To start the game, everyone squats down low, thus imitating a frog on a lily pad.
To leap over the person in front of you, place your hands on his or her back then spring forward and up. Keep your legs and feet wide, in case you need to take two hops to clear your obstacle.
Land with your knees soft and slightly bent to protect whoever’s in front.
Normally we would bend over from the waist to pick something up, which puts stress on the lowerback, especially if you are lifting a heavy item.
But if you do it with a squat, this essentially forces you to use your legs, building up your leg strength.
To do this effectively, keep your feet hip-distance apart or wider, with your knees bent and your bottom stuck out as you squat down. Then bend forward and pick up the intended object. Bring your torso upright, then rise by pressing up through your heels.
1. Sit in a chair with your knees bent and feet on the floor.
2. Lift and extend your right leg until your calf is parallel with the floor.
3. Lower and repeat 15 times. Change legs.
For extra resistance, use ankle weights.
Don’t laugh or think this is weird – it actually works ya ;). Binge watching on streaming networks such as Netflix does not have to be a real ‘couch-potato’ time. But first, make a pledge that you won’t sit down in your favourite sofa until you have done 15 to 20 of these ‘hot seats’.
So, to do a hot seat:
1. Stand with your feet slightly wider than your hips.
2. Sit back into a squat, just until your bottom touches the seat of the chair.
3. As soon as you feel the seat of the chair under your bottom, spring up to a standing position, as if the seat were ‘hot’.
and oh, cut down on the chips and sodas at the same time ya![/vc_column_text][/vc_column][/vc_row]