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THE ULTIMATE LEG WORKOUT Are you tempted to wear a skirt split to there, but you're afraid your legs couldn't stand the scrutiny? Well-toned thighs and sculpted calves are not just bestowed upon a lucky few. To get your legs into tip-top shorts shape, Melanie A. Marchand, founder of Sisters in Shape, a healthy-lifestyle support group in Philadelphia, suggests doing the following exercises twice a week with two days rest between sessions. You'll need a resistance band with handles and a stability ball

CALF RAISES

Stand on a flat surface, holding the back of a chair or wall for balance, with heels facing outward, toes facing in and feet shoulder width apart. Raise your heels until you're standing on the balls of your feet. Hold for one count. Lower your heels. Do 15 to 20 reps, resting for one to two minutes between sets. Repeat with feet parallel and with heels together and toes pointed out.

Intermediate: Hold for two counts and lower your heels.

WALKING LUNGES

Stand tall, holding a stability ball over your head. Starting with your right foot, take one giant step forward, keeping your weight centered and your back straight. Your right foot should be flat on the ground. Lower your left knee toward the ground, dropping your hips straight down until your right thigh is parallel with the floor. Make sure your right knee doesn't extend past your toes. Then--in one fluid motion--lift your body, take a giant step forward with your left foot and lower your right knee toward the ground. Do two to three sets of 20 lunges, resting for one to two minutes between sets.

INNER-THIGH TONER

Sit on a flat bench with knees bent. Place your right foot in one handle of the resistance band. Run band underneath the bench beneath your butt. Place your left foot in the other handle. Lie on your back and extend your legs straight up so they form a 90-degree angle with your body, with your toes turned out, heels touching. Keeping your legs straight, slowly spread them until they form as wide a V as is comfortable. Slowly pull your legs closed again. Do two to three sets of 20 to 30 reps, resting for one to two minutes between sets.

# posted by Medical Information : 4:59 AM