LEG IT OUT!
Training Drills for
Steel Wheels
This weight-free program will fortify all the muscles of the lower body. Warm up beforehand with aerobic exercise, and perform each repetition slowly, maintaining perfect form. In combination with regular cardiovascular fitness sessions, you'll derive major benefits for the legs, lungs and heart.
Toe Raises
Stand with the heels on a raised surface, toes off, and grasp something for
support. Proceed to raise toes up as high as possible. Hold the position briefly, then lower. Perform five
repetitions.
Balance Squats
Stand facing a waist-high object, with a bench a few feet behind you. Hold the object in front and place your left foot on the bench behind
you. Proceed to squat down
until the right thigh is parallel
to the floor. Hold the
position briefly,
then rise. Perform
five repetitions, then
switch leg positions
for another set.
Pelvic Lifts
Lie on your back with hands palms down at sides, knees bent, feet flat and the head supported on towels. Proceed to lift your pelvis until the thighs are aligned with the upper body. Hold the position briefly, squeezing buttocks together, then lower to the floor. Perform five repetitions.
Lateral Leg Raises
Stand adjacent to a stationary object
on your left, and grasp it with
the left hand for support.
Beginning with legs together,
proceed to raise the right leg
out to the side as high as possible.
Hold the position briefly, then lower. Perform five repetitions,
then switch leg positions
for another set.
Front Lunges
Stand with hands on hips and feet together. Proceed to step forward with the left leg, lowering until the thigh is parallel to the floor. Hold the position briefly, then push back to starting position. Perform the next repetition with the right leg, and complete five alternating repetitions with each leg.
Bent-Leg Extensions
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to bend and raise the right leg until the thigh is parallel to the floor, then extend the lower leg up and out. Hold the position briefly, then lower to starting position and perform the next repetition with the left leg. Complete five alternating repetitions with each leg.
Prone Bent-Leg Raises
Lie face down with the right leg bent at a 90-degree angle and the foot flexed. Proceed to raise the bent leg and extend it out to the side as far as possible. Hold the position briefly, then lower to starting position. Perform five repetitions, then switch leg positions for a set with the left leg.
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