Stronger Legs for Flyers

by omni

From the top of your legs, down to your ankles, we’ve made a list of the basics you need to get the leg-up on conditioning. Keep in mind with all of the exercises on the list: as you progress or just need more of a challenge, choose two dumbbells that you would consider a challenging weight and hold them at your side during the entire execution of the work outs. Remember that you will be holding these weights during the entire exercise, so make sure you will be within comfortable limits for your body. This resistance will provide great results and revamp the work out. Lunges: Stand in an upright position with feet hip distance apart with your toes, knees and hips in a straight line. Pull your belly button towards your spine and contract your abdominal muscles. Place your right leg a step ahead and bend your right knee. Remember to keep your back straight while you lower your body until your left knee touches the ground. Finally bring your legs together and repeat the exercise by alternating legs. Squats: Stand in an upright position with feet hip distance apart with your toes, knees and hips in a straight line. Pull your belly button towards your spine and contract your abdominal muscles. Slowly lower your body until your butt is in line with your knees (knees at 90 degree angles). If you can’t go down that low, go as low as you can. You might also find it helpful to extend your arms straight out in front of your for balance. As you are lowing, make sure your knees are behind your toes. While keeping your weight in your heels, slowly push your body back to starting position. Make sure to not lock your knees when you reach the top of the starting position. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. Walking Lunges: Stand up straight with your shoulders back and down and place your feet together. Pull your belly button towards your spine and contract your abdominal muscles. You have the option of keeping your arms flat at your side, holding your hips or behind your head. Take a step forward with your right foot and bend both knees. Your front knee needs to be aligned over your ankle and the back knee should come close to the floor with back heel lifted off the floor. Before your back left knee touches the floor, push up with your left leg. Force your body weight through your right heel while bringing your left foot together with your right foot. Alternate legs without stopping and lunge forward with your left foot. Remember when bending knees, your left knee is aligned with your ankle and your right knee should come inches to the floor with the back heel lifted off the floor. Start with a shorter walking distance, then slowly progress further in distance as your body becomes more acclimated to the exercise. Calf Raises: Stand in an upright position and keeping your body straight, rise up on your toes onto your heels. Then lower yourself back down until your feet are flat. The key to success in this exercise is to execute it slowly. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. Remember to do an appropriate warm up and stretch before before executing any of these exercises a light stretch afterwards to prevent soreness.

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