Leg Extensions Using a Chair
Seated on a chair or a bench, facing front wards, have your legs bent and feet flat on the floor facing frontwards. Keep your chest out, midsection firm and back straight. (Don’t push your upper back into the back of the chair as it will cause your back to curve). Keep your knees in line with your ankles and feet. Holding lightly onto the sides of the bench or chair extend your right leg out in front of you until it is straight (but don’t lock out your knee), squeezing your quad muscles as you raise your lower leg. Your right foot should be flexed a little so that your toes point to the ceiling when your leg is fully extended. Now bend your knee lowering your lower leg back to starting position. Keep this movement continuous without touching the floor with your foot until you have completed the required amount of sets. Then place your right foot on the floor and follow the same instructions for the left leg. You should feel a burn in the front of your thighs.
Standing Hamstring Contraction with Chair
Neutral position: Standing behind a chair that is stable and secure with both of your hands on the top of the chair back.
Curl your right leg up behind you towards your butt. (Using a count of 2) While at the same time squeezing your butt and your hamstring (back of your upper thigh). Hold this position for a count of 4. Then return to Neutral position using a count of 2. Now swap sides curling your left leg up behind you (Using a count of 2) holding this position for a count of 4. Then return to Neutral position using a count of 2.
Leg Curls on the Floor
Lie face down on the floor with your legs straight. You may like to fold a towel up and place it under your stomach to support your lower back. Leaning on your forearms, have your hands facing front wards, curl your right leg up towards your backside. Squeeze your backside then lower your leg down. Keep this movement continuous without touching the floor with your foot until you have completed the required amount of sets. Keep your foot soft throughout the movement. Then swap legs.
Wall Push-Ups
Stand facing the wall with both palms on the wall – about 12 to 15 inches away from the wall. Have your feet together and palms flat against the wall at shoulder height and shoulder width apart. Lower yourself against the wall, bending your elbows. Then push away from the wall by straightening your elbows. While performing this movement keep your palms on the wall at all times and your feet flat on the floor.
© Mandy Gibbons
Virtual Fitness Trainer
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