Thursday, February 23, 2012

Make Your Legs Stronger With This Home Exercise

If you want to get stronger legs, here is an exercise you can do at home without any gym equipment. Most people who walk only bend their legs slightly from about 10 to 20 degrees. The more you walk the more you work the same muscles over and over again. This is great for the calves and part of the front quads but you don’t work the leg muscles the assist you in getting up from a seated position.

The main thing to be careful of is knee pain. Any attempt to add something to your walking will only be beneficial if it doesn’t involve sore joints in the long run. The “wallsit” is an easy exercise to do at home because it requires no weight or equipment.

Stand with your back up against a wall. Walk out two or three little steps with your back still flat on the wall. Then you want to slowly lower yourself, stop and count to five or ten. Make sure you can see your feet and that your knees don’t go in front of your ankles. As you start you may not go all that low or count past a few seconds. The longer you practice the lower you can go and the longer you will hold the down position.

The goal position is a right angle (legs of a chair) and the time to shoot for is 60-90 seconds. The beginners need only slide down the wall a foot or two but still make sure you can see your toes. I tell my clients to wear a watch with a second hand and keep track as you hold so you can compete with your last time. You will be amazed after a few weeks how much longer you can hold yourself in a squat position. I had a lady go from
ten seconds of pain the first time to a 30 second hold in less than three weeks.

For more tips and weight loss advice, visit our site at

No comments:

Post a Comment