Published on Feb 3, 2014
Adelaide Barre Workout - How to Tone and Strengthen your Legs
In our Barre classes, in our warm up section, and also actually in our actual work out sections we do a lot of lunges and quite a few exercises that will you strengthen the quads.
I thought I'd show you this video that you can try and do at home to help strengthen those areas those muscles of the body.
It's very very simple. You come in to a squatting position. Start with your feet apart.
So you want to do about 15 rises.
And then you're going to step forward with one foot.
Make sure your legs are quite far far apart.
So you're going to come down to this position. Both hands on your hips and then you're going to lift the front foot up.
This is also good for your core because you want to stay nice and stable.
So think about lenghtening out through the crown on your head, go down on that position
Breathe in with your toes out. Breathe out to go down. Breathe in. Breathe out.
Obviously, the lower you get this knee to the ground the harder it's goingto work you.
You want to do about 15 rises. Up and down, which is going to strengthen that left calf muscle while working both quads and your core.
Once you've done 15 keep that heel up and you do little pauses down to this knee for again 15 to 20.
Keep you hips nice and even, lengthening through the crown of the head.
That's it. Then after 15 pauses hold for about 15 counts and you will feel your legs starting to burn.
If it's too hard on the toe, you can place that foot back down. And then step together, step back, repeat on the other side.
So rising up and down. Up and down. Up and down.
So doing that 15 sets of your pulses, keeping that balance, and then holding for 15 counts. Then step together.
You can keep changing legs. The more steps of those that you can do. The more reps you can do, the stronger your muscles are going to get.
So you got 15 rises, 15 pulses, and then hold for 15 counts.
See if you can do that 3 times on each leg, all in one row.
It does help when you've got your music playing as well.
Have fun with that exercise.
Fabulous with your calves, your quads, your core, and don't forget to lengthen through the crown of the head when you're doing that exercise.
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