Simple Leg Toning Exercises for Shaping Sexy Legs

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Are you interested in easy, but greatly effective, leg toning exercises that you can do anywhere, anytime – without having to deal with the hassles of ‘going to the gym’?

Fitness centers and health clubs are filled with big, expensive machines.

No matter what kind of leg exercise program you are looking for, the instructors are going to put you through a typical general lower body workout circuit doing one set on each machine for twelve reps and so on.

Of course, they are not going to show you a workout routine that doesn’t need a single exercise machine. They’d be out of business!

The truth is, toning and firming up your leg, hip and thigh area is not achieved by using all those weight machines, and heavy dumbbells and barbells that could get you all pumped up with much more muscle than you were looking to build, or cause serious, long term injuries! (we’ve all heard these horrible stories, right?)

The real magic of a properly structured leg exercise program lies in the combination of non-weighted and body weight exercises, put together in a sequence that targets all the muscles in AND around the legs, hips and thighs. The program should also emphasize proper form AND speed of movement along with breathing – these are elements that are lacking from most ‘modern’ leg workouts and fitness programs.

Here is an example of a highly effective, but simple leg toning and shaping exercise:

First you’ll need a staircase or a utility step – 9 to 12 inches high is good.

You may have one you can use in your garage or a closet – just make sure it is sturdy.

If using a staircase – stand on the second step with both feet. If using a utility step – try to use one that is about 10 – 15 inches high & stand on it with both feet. This is one of the simplest yet most effective leg exercises for women.

Place your hands on your hips or hold them out in front of you, or out to the side. SLOWLY, step down with your left foot & LIGHTLY touch the floor with your toes & the ball of the foot (keep your heel off the ground).

Then bring your left foot back up & lightly touch the step and repeat this 15 times with the left foot.

Take a 10 second rest and then do the right leg.

IMPORTANT – The leg that stays on the step is the one doing the most work & you should feel a nice ‘burn’ in that leg.

This means you are doing the exercise right.

If it is too easy – you may be moving too fast – the key is to move slowly to ‘use the muscles properly’.

Or the step may be too low – try a higher step to increase the intensity of this leg toning exercise.

Try to build up to 3 sets of 15 reps (per leg) with 20 seconds rest between sets. If you haven’t been exercising your legs, or are a beginner – you can do this 2 or 3 times each week.

If you have been exercising you can simply add it right into your current leg workout routine.

Often times, too much focus is placed on machines, gadgets and high intensity, ‘no pain – no gain’ concepts. Most of this is for marketing reasons and sometimes just a pure lack of understanding of what the female body needs in terms of the correct leg exercises and overall fitness programming.

Joey Atlas, Exercise Physiologist, is the fitness mastermind behind The Best Leg Exercises for Women.

Go to
Flat Stomach Exercises for stomach toning advice & tips.

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Getting A Good Workout With The Rowing Machine

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from © Dreamstime.com The foremost reason why people purchase a rowing machine is to get into a habit of regular exercises to tone the muscles and burn off calories. Strength building and cardiovascular is amply provided through consistent workout with the rowing machine. Rowing machine provides a different form of conditioning and aerobic exercise compare to other form of fitness equipments.

Rowing machine is very effective in burning off calories but few use it compare to those who prefer conventional types of fitness equipments such as treadmills, stationary bike and the Nordic tracks. Nevertheless rowing machine is not only excellent in burning off calories as well as building muscle mass.

Among all fitness equipments, rowing machine is the best value for money as it offers a complete body workout as well as being very affordable. It may be simple and convenient to use but learning the different rowing exercises do take some time. As long as you persist, there is nothing you can’t accomplish as rowing cater to people of all ages and fitness level.

The rowing machine gets the job done in lesser time as it not only burn off excess calories but also add more lean muscles at the same time. Exercise with the rowing machine provides a complete body workout, thus producing effective results much earlier than other fitness equipments. Just by simply rowing the machine will offer a broader range of movement than with other activities, including stretching the muscles in addition to rotating the joints.

You can build better endurance capabilities and improved muscles mass just by rowing frequently as it works out the arm and leg muscles in addition to the abdominal and torso. On top of that, your lungs and heart will get stronger after exercising with the rowing machine as it many of those benefits that you can derive from other form of exercise equipments, targeting the upper body as well as raising the heart beat to a optimal level.

Burning off calories is much faster than with stationery bike and rowing is simpler to perform as well as getting you a firmer butt. This low impact exercise is done through smooth movement which is rhythmic and will result in less stress to the joints and muscles when done right.

To get started, you need to master the fundamentals of rowing machine exercises and a rowing machine mimic the actual experience of rowing a boat minus the water. It is such a great workout for all the major muscle groups in the body for instant the arms and the legs. The resistance level can be increased to stretch the muscles as well as adjusting the rowing speed to suit you.

The legs get tone quickly with rowing exercises and the area around the calves and thighs will produce results in no time. Besides developing strong abdominal muscles as contraction occurs when you are rowing, other muscles groups are equally toned. The four limbs that are involved in the rowing help to get you a great aerobic workout.

Sculpting and toning of the body is done through aerobic which will also assist in burning off calories. By increasing the metabolic rate as well as reducing heart related diseases, rowing burn off more calories than any other form of exercises. To do that, make sure that you add a variety of rowing exercises to work out different parts of the body.

The rowing machine is designed is such a way that the resistance level can be adjusted. To burn off calories, the resistance has to be adjusted to lower or no resistance as low weight and high reps equate definition. As more calories are burned, it will decrease the fats level defining the muscles. Increasing the resistance will assist in building muscle mass and strength, therefore for a rowing machine you can easily swing from strength training to cardiovascular workout.

When doing rowing exercises, make sure that you do not have back problem and if you have, there is a need to seek the advice of your physician before proceeding. Nonetheless, rowing is a very versatile exercise that can be carried out indoors or outdoors and the reward is a full body workout.

Rowing machine is a great piece of fitness to add to the home ensemble or the public gym. Provided you abide by the proper sets of rowing exercises with regular frequency, rowing will offer a great and effective workout that will be enduring.

Visit Rowing Machine Reviews to learn more about rowing machine home fitness and other rowing machine benefits.

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Lose Stubborn Baby Weight With Effective Elliptical Machine Workouts

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from © Dreamstime.com After giving birth, one of the top priorities for new moms is to lose the pregnancy weight. No mom wants to carry extra weight after she has given birth. However, most new moms don’t have a lot of time to fit in exercise. Thankfully, elliptical machines can help solve this problem.

Benefits Of Elliptical Machines

There are many benefits from using an elliptical machine for your workouts. If you have ever tried aerobics or were an avid runner, you may have noticed that your knees and other joints may start to hurt from the high impact exercise. However, when you workout on an elliptical trainer, your joints do not sustain a harsh impact since there is no pounding on the hard floor or jumping up and down. Instead, it is just a smooth motion of gliding back and forth on the equipment.

Elliptical machines also provide a total body cardiovascular workout. This is great for new moms looking to shed the baby weight because it means that it takes less time to fit in an effective workout. Instead of only working out one part of the body at a time, the machine is able to help you burn fat from all parts of your body, including the post-baby trouble area of the stomach.

Lastly, a good quality machine will not be loud and noisy like other pieces of gym equipment. This makes it perfect for squeezing in a workout while the baby is sleeping. Some moms even like to catch up on their soaps or favorite television shows while working out on the machine.

How To Buy The Right Elliptical Machine For You

There are many different models of elliptical trainers on the market, so how do you know which one will be best for you? There are certain things that you should look for before you commit to purchase. First, look at the machine’s programmed workouts. Are there enough programs available, or will you do better with a machine that may offer more variety? Also, look for special features such as a heart rate monitor, an iPod docking station, a variety of resistance levels, and maneuverability of the equipment. You also want to consider your height, budget and space allowance when choosing the perfect trainer for you.

Don’t Forget To Eat Healthy

You can workout as much as you want, but remember if you don’t have a healthy diet, you’re not going to see the baby weight come off. Along with regular elliptical workouts, you need to make sure to adhere to a healthy diet. This is especially true if you are breastfeeding and you need the vitamins and energy to give the baby the nourishment he or she needs.

Even if you have never exercised before, elliptical machines provide an excellent way to lose that stubborn pregnancy weight. They are easy on the body yet will give you an amazing workout in a matter of only 30 minutes. They also provide new moms with a quiet way to fit in the exercise needed to stay fit and healthy.

Christine O’Kelly is a writer for Smooth Fitness, an online retailer of elliptical machines and other home gym equipment. Smooth Fitness offers a wide variety of elliptical machine styles to meet the needs of every exerciser, regardless of skill level.

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