What we’re going to go through in this exercise video today are some Leg exercises to get those legs nice and firm. We will first go through some double-leg exercises, working the Leg simultaneously. And then we’re going to go through some single-leg exercises, which is working One Leg at a time, to get them friendly and robust, Making sure they get strong equally. So these are some great exercises to get those legs strong. Let’s get into them. Okay, let’s start with the first exercise, a partial squat.
So we’re standing behind our chairs with feet just over hip-width apart. With the squat, remember we sit back okay, so we don’t come forward at the knees like this; we keep that chest up throughout the exercise, we hold on with both hands, we sit back as if we’re sitting on a chair behind us, And then we push up with equal weight throughForrthosee legs, make sure the hips and knees are straight at the end of the movement. Holding on to the chair, we will sit back and come up. Let’s go for ten repetitions.
Following along with me Partial squat One Two, equal weight through those legs Three Four Five, excellent work, five to go six, making sure you’re sitting back, you’re not coming forward; that chest is up Seven Eight Nine, and last on,e Ten, excellent work, shaking out those legs.
Okay, now we’re going to do the same movement, coming further down into the squat.
So this time, we’re coming down like this, keeping that chest up. We’re coming up. If you have trouble with this exercise, stick to the partial squat
again for another ten repetitions. Let’s go for the One Excellent work, which is equal weight through those legs. Two, keep that chest up, sitting back. Three Four Five Six Seven Eight, two to go, let’s go Nine Last one, sitting back, hold When we come up, equal weight through both legs, pushing those feet through the ground, coming up Straighten the hips, straighten those knees, excellent work Shaking out those legs.
Okay, now we’re going to do another variation of the squad. This time, our legs Are wider apart with the movement, and our knees are always in line. With our chest up, we sit back and come up, so it’s the same movement. The legs are wider apart; this is known as a sumo squat. You can place your hands up like this and in front, Whatever’s most comfortable, even by your side.
They were so, coming down, Pushing up. Let’s go for eight, following along with me, One Two, ensuring those knees align with the toes. Three, sitting back.k Four, great job. Five Six Seven, all the way up, last one Eight, excellent work, shaking out those legs. Let’s take a deep breath and a slow, gentle breath out. Okay, so now we’re going to get into some calf raises that are nice and tall behind your cha. We’re coming up nice and high onto those toes. Slowly coming down, let’s go for ten One Two, up nice and high, push up Three Four, excellent work Five Six Seven Eight Nine, hold Slowly coming down Last one, coming all the way up Slowly coming down, shaking out those legs.
Take another deep breath. Okay, sit in your chair. Okay, let’s get into some sit-to-stands. nowyou’rere going to place your hands
on the armrests for this exercise, Or you can place them across your
chest to make it more challenging I’m going to do it with my hands
on the armrests.
You want your feet about hip-width apart, so make sure your knees align with your toes throughout. Wheyou’rere readyyou’rere going
to push through those armrests and then push through those
legs anlet’s’s go in three Two One Coming up Excellent work, now reaching back for those armrests, nice and slow, sitting down Excellent worklet’worklessten One, great work Slow back Two Three Nice and slow Four Five, all the way up Reaching back, slow down, excellent work Six Seven Eight Nine, last one, reaching back, nice and slow And ten up, nice and slow back Great work, shaking out those legs Taking a deep breath in And out Okay standing up behind your chair Okay slet’s’slet’so some single-leg exercises it’s been a good idea to do single leg strengthening exercises to make sure You strengthen both sides, get them equal in strength. We will start with some lunges, sweeter and taller, next to our chai. Or I should say partial lung; we’re only making a lunge when we do this. We step forward and come up onto those toes of the back foot. We drop that knee slightly, come back, and up. Bring our feet back together like that. Now make sure your knees are in line with your toes when you do this so
Your knees are shaking, so concentrate when you do it. itWe’llit’llough it once more; we step forward. We come up onto those toes of the Legk leg; we come down slightly. We come back up and bring our legs together, following along with me, bring Legt leg out Up onto those toes, comingLegwn, coming you,p Coming back together, eLegllent,
again, stepping forward rd Up onto those toes, coming down, Coming you,p Coming back together, er Three to go, stepping forward, Up onto those toes of the Legk leg, bring that knee down Pushing LegComing backlet’s’s go Legin Stepping To the front, coming up onto those toes, coming down, Coming you,p Coming back together, and last one, stepping
forward, coming up onto those toes on the back l, e.g. Coming down, coming, up Coming back together, excellent work, shaking out those .legLet’s’s do the same thing on the other side. e now. Bring the other leg f, forward Coming up onto those toes of the Legk leg, comic, ng down Coming up, comLeg becoming ether Okaylet’s’s go over five, stepping forward, Coming up onto the toes of the Legk leg, coming down, coming up Back tLegthertogetherent, again SteppiLegforward, up onto those toes, coming down Coming up, coming back together Again, stepping forward, coming down, coming up Back together Excellent, two more, stepping forward, coming down, coming up Back together, anlet’s’lets’s more, coming Forward, up onto those toes, coming down Coming up Back together, excellent work, shaking out Legt leg, Taking a deep breath in And Oleg Okay, slet’s’slet’so some legs
exercises now, holding on to the c We’re keeping our legs straigwe’ree’re
bringing it toLege front like .this Slowly coming dowe’ree’re going for eight, let, Two Three Four Five Six, two to let’set’s go, seven, Making sLeg’sleg’seg’s straight throughout. eigLeg’sou’reu’re coming down, nandLeg’seg’s. Same this samen the other siLet’set’s go, one Two Four Five Seven Last one Eight, excellent work, bring Legt leg down. We will bring our legs out of the
s, ensuring our toes face the frWe’reWe’re up nice and tall, andcore’sore’s tight. Holding onto that, let’s eight again, bring the leg out. Slowly come back down, align, and come up. Back, let’s. Let’s go foLegix more, one Two Three, stand up nice and tall Four Five And six, excellent Let thing on the other I’m, I’m just going to move my chair It’s. It’s the same thing, going for eight repetitions, up nice, and let’s go. Two Three Toes are facing the fthey’rehey’re not facing out to the sidethat’sthat’s five Six Seven, last one Eight, excellent workwe’lwork wallet into some hip extensions, susLeg’ssleg’s leg’s Alegre We’re bringiLeg’sards’sards this time. HoldingthatLeg’srLeg’sr, Onee Two Three Four Five Six Seven, last one Eight, excellent work Doing the same on the otherLet’other’s for eigtallLeg’slleg’s leg’s straight Two Three,areLeg’sngeg’sng the front Four Five Six Leg’sight’sight, excellent work Okwe’re we’re now going to get into the last exercise, Which is some single-Legg calf raise we’r raise we’ve one The double leg calf raises, where we hold onto the chair with both hands. We come up onto those toes like that, slowly coming down. We will do one leg at a time this time; it is challenging. An exercise, yoursobestbes. If you can only do one that’s, that’s fine; stick to the double leg exercise you’re holding onto. You’re up nice, and what you’ll do is brinLegne leg up. You come up onto that toeLegike that, slowly coming down. Now you can lean onto the chair A bit more to make the exercise inaccessible. You’re your upper body to help you up. Do your Please dos, focus, thatlet’thato for five, following
along let’s, let’s, on. e Excellent wo,rk Two Three Four And last one Five, excellent work, makiyou’ree you’re keepingLegat leg s you’re you’re going to feel that back ofLegat Leg working Shaking out tLegegs LLegs do the same thing on the other side up nice and tall. Bring the left leg lever to the toes of the opposite leg now. Slowly Leging down, let for five, one Two Up nice and high, slow dowLegthree Four, last one Coming up Hold, slowly coming down Excellent work, shaking out those legs Taking a deep breath in And a gentle breath out Excellent work following along to that exercise video t, today I hope you enjoy it if you did enjoy it.
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