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Toned legs and gluteus muscles |
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| While back leg raises
are an isolating exercise that works directly on
the gluteus muscles, front leg raises work on the
thigh muscles (quadriceps, sartorius, psoas) |
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There are a practically unlimited number
of exercises which tone and activate the various muscular
groups, and they can be adapted to anyone. Movements and
exercises which work on specific muscle groups are very
useful for filling out a general routine for the lower
limbs and other parts of the body
BACK
LEG RAISES
An isolating exercise
for the gluteus muscles
While back leg raises are an isolating exercise that specifically
works on the gluteus muscles, isolating exercises complete
a training routine which always includes more general
exercises (in the case of the lower limbs, squats and
front deep bends).
Back leg raises can be done with ankle weights or using
elastics. Doing these exercises with the body's natural
load has no appreciable effect as they do not exploit
the weight of the body (as do squats) but only the weight
of the leg itself. Back leg raises do not require particular
skill, but it is important not to overload the lumbar
area by over-arching the back (hyperlordosis).
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ROUTINE:
starting from an upright position, put on the ankle
weights or connect the elastic to a fixed support.
Place your hands against the wall or fixed support
and raise your leg behind you, taking care not to
arch your back. Do not move too brusquely, but execute
the movement slowly and under full control, focusing
your attention on the gluteus muscle and the back,
which should remain stable. Always
control your breathing: breathe in before moving
your leg back, hold it while the leg is raised
to stabilize your torso and breathe out while
returning your leg to the down position. |
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FRONT LEG RAISES
An exercise for completing a lower limb exercise
routine
While front leg raises are an isolating exercise that
specifically works on the flexor muscles of the thigh
(quadriceps, sartorius, psoas), isolating exercises complete
a training routine which always includes more general
exercises (in the case of the lower limbs, squats and
front deep bends).
Front leg raises can be done with ankle weights or using
elastics. The level of difficulty can thus be varied and
the benefit is directly related to the work done by the
leg. Front leg raises do not require particular skill,
but it is important to keep the leg straight and not bend
the torso forwards to compensate the movement of the leg.
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ROUTINE:
put on the ankle weights or connect the elastic
to a fixed support. Place your back against the
wall or other support and raise your leg until your
foot is level with your other knee. Do not move
too brusquely, but execute the movement slowly and
under full control, focusing your attention on the
muscle activity and your back, which should remain
stable.
Always control your breathing:
breathe in before moving your leg forward, hold
it while the leg is raised to stabilize your torso
and breathe out while returning your leg to the
down position.
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Back |
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