Got â€˜Thighâ€™ Expectations?

October 4th, 2007

These moves wonâ€™t just shape your legs â€” theyâ€™ll strengthen them so you can walk, run, jump and dance with more power.

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……………..Want legs like the gorgeous Malaika Arora-Khan? Then hit the gym!

Squat

START:

Hold a weight in each hand above each shoulder, palms facing in. Stand with your feet hip-width apart, toes pointing forward. Soften your knees and lift your ribcage away from your pelvis to lengthen your spine. Tighten your core muscles to maintain your posture.

Technique Tip: Shift your body weight to your heels, rather than toes.

FINISH:

Lower into a squat by leaning your straight back slightly forward in a diagonal line as you push your hips out in back away from your bending knees. Stop when your knees are bent about 90 degrees or greater, and keep your calves vertical, not slanted. Work up to lowering your hips to knee level while maintaining good form

Safety Tip:

Move down and slightly forward to keep your neck in line with your spine, instead of arching your neck and looking up at the lowest point of the squat.

Common Error: Bending the back instead of sitting lower
Fit Fix: Do not close the gap between your abs and the top of your thighs as you lower. Keep your chest above your waist and your shoulders above your chest.

Wide Squat

START:

Hold a weight over each shoulder, palms facing in, and stand with your feet wider than shoulder-width apart, toes turned slightly outwards, pointing to the corners rather than directly forward. Stand tall and raise your ribcage away from your lower back. Engage your core muscles to keep your spine stable.
Technique Tip: The longer your legs are, or the taller you are, the wider you should spread your feet.

FINISH:

Lower your body by pushing your hips slightly out behind you and leaning your straight back slightly forward in a diagonal line. Hold your ribs high and press your chest forward as you tighten your core muscles to help support your back. Drop your hips to just above knee level, with knees bent to 90 degrees or more. Then squeeze your butt and inner thigh muscles to zip up your thighs and straighten back up to a standing position.

Safety Tip:

Keep your back straight; do not bend forward at the waist.

Common Error: Letting your knees buckle in

Fit Fix:

Make sure your knees and toes point in the same direction as you lower your hips. If you see your knees cave in or wobble, squeeze your butt tighter, move slower and do not bend as deeply to stabilize your legs.
Calf Raise

START:

Stand on the top edge of a low step, curb or fitness step with your feet hip-width apart. Place your hands on your hips and inch your heels off the ledge of the platform. Hang your heels lower than the platform, but not so low that you feel unstable or like you are overstretching the back of your lower legs.
Technique Tip: Stand tall to lengthen your spine and stack your shoulders, ribs, hips and thighs directly above one another.

FINISH:

Keeping your legs straight, but not locked out at the knees, rise up on the balls of your feet, lifting your heels as high as you can. Distribute your body weight between your big and second toes and spread your toes in your shoes. Hold, then lower and repeat.

Safety Tip: Try not to tilt your pelvis; stand tall.

Common Error: Moving too fast

Fit Fix: Rise up and pause at the top to help develop better control over your movement, then lower slowly and pause before you rise again.

Bent-Leg Ball Bridge

START:

Lie on your back on the floor with your hands straight by your sides, palms flat. Rest your feet on a stability ball and push it away from your body to straighten your legs.

FINISH:

Squeeze your butt and press your heels into the top of the ball as you slide it towards your body, stopping when the knees are bent about 90 degrees or more and your hips are raised about 2 inches off the floor. Then push the ball back away from your body, drop your hips and straighten your legs. Repeat.

Safety Tip:

If your back hurts, build up core strength before doing this exercise.

Inner Thigh Raise

START:

Lie on your left side with both legs straight and inline with your body. Prop yourself up on your left forearm and elbow and bend your right knee, placing your right foot flat on the floor behind your left knee. Make sure your body is facing sideways, your bottom leg straight and inner thigh facing up. Hold a weight in your right hand and place it on the inner thigh of your bottom leg, as close to your knee as you can.
Technique Tip: Keep your spine from sagging by holding your ribcage high away from the floor.

FINISH:

Keep your torso stable and raise your left leg up two to four inches off the floor, feeling the inner thigh muscles contract as you do. Lower and repeat. Then switch sides.

Safety Tip:

Avoid letting your upper body slump or move during the leg lift.

Common Error: Turning the bottom knee up

Fit Fix: Keep your bottom leg sideways by pointing the bottom toe forward.

Source:The Times Of India