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    Side Leg Raises

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    BeBzyyness Narciso
    The document provides instructions for two exercises - side leg raises and hip flexion - to strengthen muscles in the hips and thighs. Side leg raises involve lifting one leg out to the side while standing and holding for balance. Hip flexion involves bending one knee toward the chest. Both exercises should be done for 8 to 15 repetitions on each leg and repeated in sets with rest periods in between.

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    Side Leg Raises

    Uploaded by

    BeBzyyness Narciso
    47 views2 pages
    The document provides instructions for two exercises - side leg raises and hip flexion - to strengthen muscles in the hips and thighs. Side leg raises involve lifting one leg out to the side while standing and holding for balance. Hip flexion involves bending one knee toward the chest. Both exercises should be done for 8 to 15 repetitions on each leg and repeated in sets with rest periods in between.

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    The document provides instructions for two exercises - side leg raises and hip flexion - to strengthen muscles in the hips and thighs. Side leg raises involve lifting one leg out to the side while standing and holding for balance. Hip flexion involves bending one knee toward the chest. Both exercises should be done for 8 to 15 repetitions on each leg and repeated in sets with rest periods in between.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    47 views2 pages

    Side Leg Raises

    Uploaded by

    BeBzyyness Narciso
    The document provides instructions for two exercises - side leg raises and hip flexion - to strengthen muscles in the hips and thighs. Side leg raises involve lifting one leg out to the side while standing and holding for balance. Hip flexion involves bending one knee toward the chest. Both exercises should be done for 8 to 15 repetitions on each leg and repeated in sets with rest periods in between.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Side Leg Raises: strengthen muscles at sides of hips and thighs

    Strengthening the side muscles of your hips and thighs is important for good balance.
    1. Stand straight, directly behind table or chair, feet slightly apart.
    2. Hold table or chair for balance.
    3. Slowly lift one leg to side, 6 to 12 inches out to the side.
    4. Keep your back and both legs straight.
    5. Don't point your toes downward; keep them facing forward during this exercise. Hold this position.
    6. Slowly lower leg. Repeat with other leg.
    7. Keep back and knees straight throughout exercise.
    8. Alternate legs until you repeat exercise 8 to 15 times with each leg.
    9. Rest. Do another set of 8 to 15 alternating repetitions.

    Hip Flexion: strengthen thigh and hip muscles


    Strengthening these muscles is important for good balance. Use ankle weights if you are ready.
    1. Stand straight; hold onto a table or chair for balance.
    2. Slowly bend one knee toward chest, without bending waist or hips.
    3. Hold position for 1 second.
    4. Slowly lower leg all the way down. Pause.
    5. Repeat with other leg.
    6. Alternate legs until you have done 8 to 15 repetitions with each leg.
    7. Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress.

    Water Aerobics Effects

    As with all aerobic exercise, water aerobics routines can help provide...

     better flexibility and balance


     Water aerobic exercise is ideal for those suffering from arthritis.
     The heart rate is maintained at a lower rate than in activities such as cycling and running on land. This could
    be on account of the cool environment and does not remove the fact that water aerobic exercise is just as
    effective.
     Supports body and reduces risk for muscle joint injury
     Increases lower body strength and power jumps.

    Consider These Points


     Water aerobics can provide you with a unique and effective workout. There is a common
    misconception that water exercise is just for seniors or those rehabilitating from injuries. While the water is
    one of the best places to work out when you are injured, it can also provide a very challenging exercise
    routine for even the most advanced exercisor. If you think that water exercise is easier then land exercise
    consider this: In research done by the Aquatic Exercise Association, it was found that deep water walking
    burns twice the amount of calories as walking on land, and deep water running burns almost three times
    the calories. Part of exercising to strengthen and tone the legs is to maintain a healthy weight. If you are
    overweight and looking to improve lower body strength and appearance, then you need regular
    cardiovascular exercise. As the information from the study shows, exercising in the water is very effective
    at burning calories and taking off excess weight, which in turn will help to shape and tone the legs.
    Learn How Exercising In the Water Can Build Strength in the Legs
     Working out in the water can strengthen the lower body because when you move in the water you are
    getting resistance from all directions. When you are doing traditional leg exercises such as standing side
    leg lifts, you are only getting resistance against the outer thighs as you lift the leg up. In contrast, in the
    water as you lift your leg you must push it up against the water to lift it, push it back down against the
    water to lower it, as well as preventing the water from pushing your leg forward or backwards. This means
    you are getting resistance from all directions and working multiple muscles at one time. According to the
    consumer affairs health.org (see link below) moving against water provides ten times more resistance
    then moving against air.
    Try Deep Water Running


    Deep Water Running with the Aquajogger and shoes
    For a lower body deep water workout you can purchase a flotation belt that straps around your waist. The
    belt holds you upright and prevents your feet from touching the floor. You then mimic the motion of
    running with your legs and attempt to travel across the pool. As you push against the water both the
    primary muscles involved in running (the quadriceps) as well as the opposing muscles (the hamstrings)
    will be challenged. To strengthen your legs even further you can put on fins or water shoes that will create
    even more resistance.
    Do Shallow Water Leg Lifts
     You can also do strenghening exercises for the lower body in shallow water. You can stand
    against the side of the pool wall and hold on. Next, you can perform traditional leg lifts to the front,
    back and side. You can do this just against the resistance of the water or, as with the deep water
    workout, you can strap fins or water shoes on, or use a noodle for added resistance and strength
    training. Strapping on fins or water shoes is the equivalent of putting on ankle weights and doing
    land exercise. However, again unlike with land exercise the water exercise is strengthening all of
    your muscles work simultaneously.

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