News – tagged "leg exercises" – Sophia V
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    Show Off Those Gams In Your Short Wedding Dress! Five Exercises You Can Do At Home

      

    Any person who has ever planned a wedding, or has ever been party to the panicked ravings of a bride-to-be, knows that the personal appearance of the betrothed is one of the most important considerations to be made before the big day. Many brides obsess over thousands of different hairstyles, dresses, accessories and jewelry pieces, but even after all of these decisions are made, there remain other large obstacles to bridal peace of mind.

    Brides that are wearing short or revealing dresses often spend months worrying about their physical fitness. After all, doesn’t everyone want to look good in front of their closest friends, family, and future husband or wife? Let’s take a look at a few simple exercises that can be done from the comfort of home and can radically improve the fitness of a nervous bride’s legs and core!

     

    1. Bodyweight Squats 

    Squats are the cornerstone of any traditional lower body workout regimen. Although they are traditionally done with the aid of a squat rack and a barbell, simple bodyweight squats can be just as effective as equipment-based workouts. Squats target the quadriceps, or the thigh muscle, but they also impact various secondary muscles such as the glutes and the lower back. 

    When performing squats, you should extend your hands out in front of you to help balance the weight of your body. Most experts agree that a perfect squat should mimic the motion of sitting down in a large chair. The back remains straight as the knees bend and lower the body slowly and gracefully until the thighs are parallel to the ground. As your body becomes stronger and you become more familiar with the squatting range of motion, you can even hold handheld weights to more effectively balance yourself. This weight approach can also help you improve strength and tone in your upper arms!

     

      2. Hip Thrusts 

    Hip thrusts are another supremely effective exercise that can be easily accomplished without any fancy or expensive equipment. These thrusts target the glutes almost exclusively, and can be employed in order to get that curvy figure that so many women desire. Simply lie directly on the floor, with your arms at your sides, your palms flat on the ground, your knees bent and your soles on the floor. Next, simply lift your butt in the air and hold the legs at a 90 degree angle for ten to fifteen seconds. Return your derriere to the ground and repeat the motion anywhere from 8-12 times.

    Most people instinctively know how to perform a traditional calf raise, but beginners often make several small mistakes in form. The leg should remain completely straight as the toes are raised, and it is perfectly okay to support yourself as long as your arms do not aid the body’s upward thrust. Isolating one leg at a time can also help make the exercise more difficult for intermediate or advanced weight trainers. The calf is a muscle that is equally as important going down the aisle as it is on the dance floor, so don’t pass on the chance to strengthen it before the big day! 

     

     

    3   Calf Raises

     

    There is perhaps no muscle in the leg that inspires as much onlooker envy as a perfectly sculpted calf. There are a few different exercises that target the calf, but the most well-known and the easiest is undoubtedly the uncomplicated calf raise. Although the calf raise can be done on flat ground, the effects of the exercise are magnified if it is done on a surface with about six inches of elevation above the ground (such as a first stair or a short platform.)

     

    Most people instinctively know how to perform a traditional calf raise, but beginners often make several small mistakes in form. The leg should remain completely straight as the toes are raised, and it is perfectly okay to support yourself as long as your arms do not aid the body’s upward thrust. Isolating one leg at a time can also help make the exercise more difficult for intermediate or advanced weight trainers. The calf is a muscle that is equally as important going down the aisle as it is on the dance floor, so don’t pass on the chance to strengthen it before the big day!

    Here’s a video of a traditional calf raise, which you can always take up a notch.

     

    1. Lunges (Forward and Reverse) 

    Lunges are an exercise that can have a tremendous impact on nearly every major muscle in the leg: hamstrings, quads, hip flexors and glutes can all benefit from regular exposure to lunges. The basic premise of a lunge is easy to pull off. With your hands on your hips, step forward (or backward, if you’re executing a reverse lunge) with a bent knee and lower the body until the back knee is almost touching the ground. Return the body to a neutral position, and then do the exact same thing with the other leg. 

    There are infinite variations on this useful exercise on fitness blogs across the internet. One interesting adjustment combines forward lunges, reverse lunges and squats into a new compound exercise called the squat matrix. Check out the link for an awesome compilation video. Perfect for a comprehensive leg workout for the busy bride!

      

    1. Lying Leg Raise/Plank 

    Proponents of lower body exercise often forget the importance of exercising the hip flexors. These fragile joints are utilized in most of the body’s movements, and an injury to either flexor can be devastating and dramatically impact mobility. Most hip flexor exercises are also used to train the abdominal and core region, so consider that an added benefit! 

    The technique for a perfect lying leg raise should be no mystery – it’s right there in the name! From a lying position on the floor or on a mat, keep your feet together and raise them slowly into the air. Stop when your legs threaten to bend, and return the legs to a point about 3-6 inches above the floor. Continue the exercise for about 8-12 more repetitions, or until fatigue sets in. 

    The infamous plank exercises a similar region, but it is a static exercise, meaning that the body should not move at all during execution. There are a million ways to hold a plank pose, but two of the most common use the push-up position or an “elbow prayer” position as a base. Hold this pose for 30 seconds, rest for a minute, and repeat three to four times. 

     

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    Work Hard and Feel Beautiful

    Every bride should embrace the idea of wearing a short wedding dress. These five exercises (and hundreds more) can all be done in a cramped living room within the time span of fifteen minutes. It is extremely important to ensure that you have proper form by consulting websites that provide video demonstrations of the techniques and exercises in question, of which there are several on the web. Get those gams looking great, and then show them off with no regrets. After all, your wedding is your day to look beautiful – and your guests’ chance to watch your beautiful legs walk down the aisle.

     

    The Fitness Insider is a website dedicated to providing people with the inside scoop on all their fitness favorites. From exercise hacks and fitness tips and tricks to in-depth equipment reviews, it's the perfect resource for anyone interested in getting in shape the right way. 

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