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These exercises will strengthen your leg muscles.

Seated Inner Thigh Stretch
Sit tall on mat with knees bent, bottoms of feet together, feet close to body. With hand on knees, lean chest forward slightly as you push knees down. Feel mild tension in inner thigh. Hold 15 seconds.

Inner Thigh Stretch
Sit tall on mat with legs apart as far as comfortable, feet flexed. Slowly lean forward from the hips, with hands flat to the floor. Feel mild tension in inner thighs. Hold 15 seconds.

Standing Inner Thigh Stretch
Stand with legs apart, feet pointing straight ahead. Bend forward at the hips, and place both palms down on the floor. Bend right knee as you move right hand toward the right foot. Transfer weight to the right heel as left toes come up off the floor. To protect the knees, be sure that the weight is on the right heel rather than toes. Feel mild tension in the left inner thigh. Hold for 15 seconds then repeat on the other side.

Supine Hamstring Stretch
Lie on mat with knees bent, feet flat on mat. Lift right leg, with leg straight, knee soft (slightly bent), foot flexed. With both hands reach around right leg. Keep hips to the mat, as you gently pull right leg toward your body. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side.

Seated Hamstring Stretch
Sit on mat with right leg extended out straight, knee soft (slight bend) and right foot flexed, left leg bent, with left foot resting next to inside of right leg. Lean forward from the hips and reach for your ankle. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side.

Standing Hamstring Stretch
Stand with feet shoulder width apart, knees soft (slight bend), toes pointing straight ahead. Bend forward at the hips and reach hands around the ankles. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side.

Standing Gastroc Stretch
Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, keeping the right leg straight and press the right heel down. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side.

Standing Soleous Stretch
Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, bend the right knee, and press the right heel down. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side.

Hands Down Calf Stretch
Stand with feet shoulder width apart, knees soft (slight bend), toes pointing straight ahead. Place hand down flat on floor about two feet in front of you. Step back with right leg and press right heel to the floor. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side.

Side Lying Quadricep Stretch
Lie on mat on left side. Left arm extended straight out, head resting on left arm. Keep left leg straight. Bend right knee, and reach back with right hand grasping right ankle, pressing heel towards buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side.

Prone Quadricep Stretch
Lie on mat, face down, legs out straight. Bend right knee up behind you as you reach back and grasp right ankle with both hands, pulling the heel towards the buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side.

Standing Quadricep Stretch
Stand holding wall or chair for balance. Bend right knee up behind you as you reach back and grasp right ankle with right hand, keeping the knee close to the body, pulling the heel towards the buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side.

Seated Calf Raise
Position your knees under pad. Be sure to adjust pad to fit your body. Place balls of feet on the edge of the foot pad. Carefully release weight and lower your heels until you feel a strong stretch in your calf muscles, then raise weight as high as you can. Hold top position for a two count to ensure maximum muscle contraction. Relax slightly, then lower your heels under control and repeat movement.

The Lunge
Position your feet about shoulder width apart, with your feet pointing straight ahead. Pick up a pair of dumbbells (you may want to do a set without dumbbells first to learn the movement), bending at your knees to make sure you don't strain your back. To begin the exercise, step your left foot forward, keeping your forward leg centered over your ankle. Make sure your knee doesn't go beyond your toes or you'll place extreme tension on the tendons of your knee. To help maintain balance, remember to push off with your heels and not your toes. When coming back to the starting position, focus on straightening your knee and hip. Stay focused on your front leg even if you feel tension in your back leg. Think of your back leg as the balancer and your front leg as the primary mover. Work one leg at a time rather than alternating between one leg and the other.

Standing Calf Raise
Stand on a calf-raise machine with shoulders under the pads. Place the balls of your feet on the foot platform so heels are free to move through a full range of motion. Keep your toes pointed straight or slightly out to the sides. Straighten legs and extend body so feet, hips and shoulders are in alignment.
Lower heels at a moderate speed until you feel a strong stretch in your calf muscles. As you reach the bottom position, inhale slightly more than usual and hold your breath as you push off to rise as high as possible. Hold the top position for a two count to ensure maximum muscle contraction. Relax slightly, then lower your heels under control and repeat movement.

*Channels* Books Cities Clubs DVDs Education Exercises Abs Arms Glutes Legs Global Health Instructors Media Music Organizations Personal Trainers Shopping Styles Videos	Please read all of the following Terms of Use before using any of the resources on the WebAerobics website. By using the WebAerobics website, you confirm that you have read and under, and agree to be bound by, these Terms of Use. These exercises will strengthen your leg muscles. Seated Inner Thigh Stretch Sit tall on mat with knees bent, bottoms of feet together, feet close to body. With hand on knees, lean chest forward slightly as you push knees down. Feel mild tension in inner thigh. Hold 15 seconds. Inner Thigh Stretch Sit tall on mat with legs apart as far as comfortable, feet flexed. Slowly lean forward from the hips, with hands flat to the floor. Feel mild tension in inner thighs. Hold 15 seconds. Standing Inner Thigh Stretch Stand with legs apart, feet pointing straight ahead. Bend forward at the hips, and place both palms down on the floor. Bend right knee as you move right hand toward the right foot. Transfer weight to the right heel as left toes come up off the floor. To protect the knees, be sure that the weight is on the right heel rather than toes. Feel mild tension in the left inner thigh. Hold for 15 seconds then repeat on the other side. Supine Hamstring Stretch Lie on mat with knees bent, feet flat on mat. Lift right leg, with leg straight, knee soft (slightly bent), foot flexed. With both hands reach around right leg. Keep hips to the mat, as you gently pull right leg toward your body. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side. Seated Hamstring Stretch Sit on mat with right leg extended out straight, knee soft (slight bend) and right foot flexed, left leg bent, with left foot resting next to inside of right leg. Lean forward from the hips and reach for your ankle. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side. Standing Hamstring Stretch Stand with feet shoulder width apart, knees soft (slight bend), toes pointing straight ahead. Bend forward at the hips and reach hands around the ankles. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side. Standing Gastroc Stretch Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, keeping the right leg straight and press the right heel down. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side. Standing Soleous Stretch Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, bend the right knee, and press the right heel down. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side. Hands Down Calf Stretch Stand with feet shoulder width apart, knees soft (slight bend), toes pointing straight ahead. Place hand down flat on floor about two feet in front of you. Step back with right leg and press right heel to the floor. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side. Side Lying Quadricep Stretch Lie on mat on left side. Left arm extended straight out, head resting on left arm. Keep left leg straight. Bend right knee, and reach back with right hand grasping right ankle, pressing heel towards buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side. Prone Quadricep Stretch Lie on mat, face down, legs out straight. Bend right knee up behind you as you reach back and grasp right ankle with both hands, pulling the heel towards the buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side. Standing Quadricep Stretch Stand holding wall or chair for balance. Bend right knee up behind you as you reach back and grasp right ankle with right hand, keeping the knee close to the body, pulling the heel towards the buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side. Seated Calf Raise Position your knees under pad. Be sure to adjust pad to fit your body. Place balls of feet on the edge of the foot pad. Carefully release weight and lower your heels until you feel a strong stretch in your calf muscles, then raise weight as high as you can. Hold top position for a two count to ensure maximum muscle contraction. Relax slightly, then lower your heels under control and repeat movement. The Lunge Position your feet about shoulder width apart, with your feet pointing straight ahead. Pick up a pair of dumbbells (you may want to do a set without dumbbells first to learn the movement), bending at your knees to make sure you don't strain your back. To begin the exercise, step your left foot forward, keeping your forward leg centered over your ankle. Make sure your knee doesn't go beyond your toes or you'll place extreme tension on the tendons of your knee. To help maintain balance, remember to push off with your heels and not your toes. When coming back to the starting position, focus on straightening your knee and hip. Stay focused on your front leg even if you feel tension in your back leg. Think of your back leg as the balancer and your front leg as the primary mover. Work one leg at a time rather than alternating between one leg and the other. Standing Calf Raise Stand on a calf-raise machine with shoulders under the pads. Place the balls of your feet on the foot platform so heels are free to move through a full range of motion. Keep your toes pointed straight or slightly out to the sides. Straighten legs and extend body so feet, hips and shoulders are in alignment. Lower heels at a moderate speed until you feel a strong stretch in your calf muscles. As you reach the bottom position, inhale slightly more than usual and hold your breath as you push off to rise as high as possible. Hold the top position for a two count to ensure maximum muscle contraction. Relax slightly, then lower your heels under control and repeat movement.	Yoga Essentials Kit Fitness Kathy Smith - New Yoga Basics for Beginners Active Videos Aerobics Instructor Manual High Impact Aerobics Music CD Vivonic Fitness PC Software
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