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Top 5 exercises to strengthen your legs!

How to strengthen our legs

Here are my top 5 tips on how to strengthen your legs.

1.Calf muscle Strength – calf raises does make your calves look shapely but it also provides your feet the strength. The calf muscles work to support the arch of your foot.

  • Stand at the wall, with one foot in the air.
  • With the foot that is on the ground, come up onto your toes, hold for 5 seconds.
  • Repeat 10 times per foot

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2.Single leg bridging – This exercise specifically targets your bottom muscles (gluteus maximus) which supports your back and prevents pelvic instability. The bonus of working this muscle is it gives you a shapely bottom as well as helps you stand up straight hence improving your posture.

  • Lie on your back with your knees bent.
  • Lift one leg in the air.
  • Lift your bottom up so that your body is straight.
  • Hold for 3 seconds, then lower your bottom down.
  • Repeat 10 times per leg

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3.Lunges – You want to walk the walk? Lunges is great for developing knee strength and control, which is what gives you the strength to stay on your feet all day long without even feeling any pain or discomfort. In addition, it does give the front of your thighs a great shape.

  • Stand with one leg in front of the other, shoulder width apart.
  • Lower your body down, bending both knees and ensuring your front leg does not go over your toes.
  • Hold for 2 sec, then come back up again.
  • Repeat 10 times

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4.Core stability – Everyone talks about core stability like it’s a sit up exercise – but it isn’t. Core stability is something as simple and as easy as lying on your back and concentrating on contracting the right muscles. What’s it for? If you get it right, exercising your core stabilising muscles will give your abdominal muscles tone and your body the ability to sit and stand upright, taller than you’ve ever been.

  • Lie on your back with your knees bent.
  • Draw your stomach muscles in gently, just below your belly button, without flattening your back.
  • You should be able to slide your hand in under your lower back without getting it squashed.
  • Maintaining this abdominal contraction, lift your leg up in the air and out to the side.
  • Bring the leg back into the starting position.
  • Repeat 10 times per side

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5.Push-ups against the wall – just like your legs, your arms need to be just as strong. Arms often are forgotten by women when working out yet we use our arms all the time. Neglecting our arms are the main causes of pain around our shoulders, neck and inadvertently headaches and migraines.

  • Stand with your hands on the wall just below shoulder height.
  • Hold your shoulder blade back and up a little bit.
  • This activates the major stabilisers of the shoulders, the upper trapezius muscles.
  • Lower yourself down towards the wall, using the elbows only.
  • Hold for 3 seconds, then rise back up again.
  • Repeat 8-10 times

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Want to know more?

If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us atadmin@mdhealth.com.au.

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We provide our Pilates program (to address aches, pains and injuries) to clients located in and around East Kew, Kew, Balwyn, Hawthorn, Malvern, Camberwell, Doncaster East, Templestowe, Lower Templestowe, Ivanhoe, Bulleen, Surrey Hills, Melbourne, Clifton Hill, Hawthorn East, Mont Albert and more!

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MD Health Pilates

737 High St
Kew East, VIC 3102
Australia
Telephone: (03) 9857 0644

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