How To Get GREAT LEGS - Brief Article

Ebony, August, 2000 by Kimberly Davis

IT'S never too early or too late to work your way to sexy legs that will turn heads and stop traffic when you walk down the street. Fitness experts say there are several exercises you can do to strengthen and tone your lower body without adding bulk. Women, they say, are genetically engineered to have stronger legs than men, so they should choose a workout that helps them realize their potential.

Working on one part of the body is a tricky proposition, so it's a good idea to focus on overall health, wellness and fitness, says Lisa Taylor, a personal trainer and owner of Taylor Made Fitness in San Diego. "Honestly, there's no such thing as spot reduction," says Taylor, who is certified by the American Council on Exercise. "You need to work your whole body."

So for shapely and toned legs, start with regular cardiovascular workouts (walking up stairs, bicycling and in-line skating are aerobic activities that can strengthen and tone) and a sensible diet. Then you may begin to target specific areas such as the quadriceps, thighs, calves and knees with basic, lower-body exercises, says Stephen Holt, a personal trainer from Baltimore.

If you don't belong to a gym, it's a good idea to invest in 5- to 8-pound dumbbells to add more weight, or exercise tubing or bands to add resistance to your workout, according to fitness experts. You may want to have at least one session with a personal trainer so that he or she can help you with your form.

The following are four recommended exercises to strengthen and tone your legs. Regardless of your fitness level. there are ways to modify any of these exercises. Consult your physician before beginning any exercise routine. Remember to work at your own pace and fitness level, and start out slowly, especially if you haven't exercised in a few months.

Some trainers believe you can work your legs every day. But Holt, technical director at the Maryland Athletic Club and Wellness Center in Timonium, Md., says working your legs at least four times a week should yield results. "You don't want to work any muscle every day," he says.

If you feel pain as a result of any of these exercises, or if you feel pain in an area the exercise doesn't target, stop immediately. Pain or extreme discomfort means you are doing the exercise incorrectly and could cause permanent physical damage. "That `no pain, no gain,' was so '80s," says Taylor of San Diego. "It doesn't apply."

SQUATS

The squat, what some experts call the ultimate lower-body exercise, is designed to work every muscle in your lower body--your thighs, hips and rear. It can also tone your calves, shins and lower back. Try this exercise in front of a mirror, or ask someone to check your form.

* Start in a standing position with your feet shoulder-width apart, either with your hands on your hips or a barbell (with little or no weight) across your shoulders. Keep your eyes straight ahead, face front to help maintain your balance, and tighten the muscles of your abdomen to help keep your body stable.

* Then lower your hips, bending at the knees until you look as if you're going to sit down in an imaginary chair. Keep your buttocks tense and squat until your thighs are parallel to the ground, or go as far down as you can go without falling.

* Slowly return to the standing position, keeping your heels flat on the floor and your toes pointed slightly outward or at a comfortable position for you. After a short warm-up, experts recommend you do one set (8 to 12 repetitions) to start, and then add a set or two to make it more challenging.

LUNGES

Personal trainers also say that doing lunges is a good way to get great legs. This exercise works the quadriceps, hamstrings, rear, hip flexors and calf muscles.

* Stand with your hands on your hips, feet about 8 inches apart and your upper body erect. Then step forward with your right foot while keeping your left foot in place. Keep your back straight and abdominals tight and then lower your body until your left knee is about 3 to 4 inches off the ground.

* Next, push with your right foot into the floor in an upward and backward motion to return to the starting position. Repeat the movement with your left leg. Perform the lunges very slowly a few times to make sure you're doing them correctly.

* Do three sets of 8 to 10 lunges for each leg about four days a week to see results. When that becomes easy, consider adding hand weights for more intensity.

LEG CURLS

Leg curls can be beneficial as they work the hamstrings, whose job it is to flex the knee.

* Start out on your hands and knees wearing ankle weights. Extend one leg behind you so that your knee is straight and slightly higher than your hip. Curl your heel toward your rear as far as you can, and slowly lower your leg back to the extended position. Don't let the knee drop below the level of your hip.

* To do the same exercise using exercise bands, make a loop of tubing large enough to fit around both legs. Lie flat on the floor or on an exercise mat. Curl one leg toward you while the other leg remains on the floor as an anchor for the band. Make adjustments until the band lets you curl your leg past 90 degrees while allowing you the resistance you need to get results from the exercise.