Leg Dumbells Workout
To help you reach your weight loss goals
we've put together a dumbell workout which can be done anywhere with just
a light set of dumbells and an inexpensive pair of ankle weights.
This lower body workout includes exercises for your thighs, butt, hamstrings and calves.
Beginners should perform each exercise for 1 to 2 sets of 10 - 12 repetitions (with a relatively easy weight) before moving on to the next exercise in the sequence. As you get stronger, gradually increase the weight used and try performing 3 sets of 12 - 15 repetitions of each exercise.
Remember to consult your doctor before beginning any new exercise program.
Ankle Weight Leg Extensions
Muscles Worked - Quadriceps (Thighs).
Technique - Sit down with ankle weights fastened around your ankles.
Extend one leg up until straight then slowly return the weight back down so your knees are bent at a 90-degrees.
Complete one set then do the other leg.
Tip - Keep your butt on the seat throughout the movement and keep your toes pointing straight.
Ankle Weight Leg Curls
Muscles Worked - Hamstrings (Back of leg).
Technique - Stand up straight with ankle weights fastened around your ankles.
Holding onto a chair or similar for support, slowly raise one foot towards your butt.
Slowly lower your ankle back to the floor. Complete one set and do the other leg.
Tip - Start with a light weight and keep your body straight throughout the exercise.
Muscles Worked - Legs and Butt.
Technique - Holding a dumbell, stand up straight with feet shoulder-width apart.
Keeping your back straight, bend at your knees and bring your hips back as your body moves down.
Bend down until your knees are at about 90-degrees then slowly stand up.
Tip - Don't let your knees pass over the tips of your toes in the down position.
Dumbell Step Up
Muscles Worked - Legs and Buttocks.
Technique - Place one foot on an aerobics step or similar with a dumbell in each hand.
Slowly raise the other foot off the floor placing it next to the foot on the step.
Lower the same foot back to the floor. Complete one set then move on to the other leg.
Tip - Weights are not necessary if you do this exercise in a slow and controlled manner.
Dumbell Calf Raise
Muscles Worked - Calves.
Technique - On the balls of your feet, stand on a step with a dumbell in one hand and hold onto a chair or similar for support with the other.
Stand up on your tiptoes then lower yourself until your heals are lower than the level of the step.
Tip - Keep your body straight throughout and let your calves have a good stretch at the bottom of the movement.
We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.
And remember to consult your doctor before beginning any new exercise program.