Tips on How to get Slimmer and Stronger Legs

If you need to firm up your inner and outer leg muscles, these exercises will help with balance, strengthening leg muscles, tush and stomach in helping make them firmer. These are the same muscles that help to protect and strengthen your back and ultimately will make it easier for you to run, walk and stand. Here are some tips on how to get slimmer and stronger legs.

If you have knee problems, you’ll need to take extra care when doing these exercises. Alternatively see your doctor to make sure it’s OK for you to do them. Your doctor may suggest using an elastic bandage to support your knees. Better to check first so as to avoid any damage.

The only requisite necessary is an exercise bar. Most people don’t have one - so use the back of a chair to hold on to will do fine. Make sure it’s solid enough to support your weight.

Position:

• Stand behind the chair and place your hands on the back of the chair.
• Feet should be placed approximately 30 to 40 centimetres apart and arms stretched, yet relaxed.
• Relax the legs and bend them at the knee.
• Keep the soles of your feet firmly on the floor with toes and knees pointing a little outward.

The method:

• Holding on to the back of the chair, lower your body slowly, bending the knees as much as possible without lifting the soles of your feet from the floor and without letting your tush come down lower than your knees.
• Keep your body rank and back straight - with tummy and tush tucked in.
• Return to the upright position slowly. Make sure to keep your back and body straight, returning to the upright position in a continuous and gliding movement - slowly.
• Remember to keep your tummy and tush in and relax your shoulders.

Repeat this exercise as follows:

Day 1: 5 times
Day 2: 7 times
Day 3: 9 times
Day 4: 10 times and so on, gradually increasing

If you have weak leg muscles, you may feel when starting this exercise, that your legs feel like led and that you need to hold on to the back of the chair extra tight to keep your balance. Once you become more practised and stronger in your muscles, you’ll automatically begin to have a better stance and not need to hold on so tight.