workouts to tone your legs

Training the arms and legs with these easy exercises

Simple exercises that anyone can to to work the arms and legs.

Arrives

This is a very simple exercise. Stand straight, and just get as high as you can. Toggle between the arms. Make about 15 of these.

Curls

Like sit ups, push ups have been around for a while. Lie on your stomach, and, using your fingers to make sure, push up with arms. The trick to this is to keep your back straight. Getting down, make sure that the only thing that touches the ground is your nose. Start with 5, increasing as you get better.

Curls Wall

Wall Push-ups are a little easier to inflections of soil. Stand about 12 inches from a wall with feet apart. Place your hands on the wall and bend your elbows. Now push yourself to the wall, keeping your back straight. From 5 to 10 of these.

Behind the back

This is another simple exercise. Stand and get behind your back with both arms, hands clasped. Now bend at the waist, and reach your arms towards your head as much as possible. Hold this position for few seconds, then repeat 5 times.

Lifts can stand

Here's an exercise you can do with hand weights, or if you have no can use 2 cans corn (or canned food of your choice). When standing, you can hold in each hand. Now, raise your arms above your head, and then back to their shoulders. Do this 5 to 10 times.

Sitting can Lifts

Although it has its cans out, try this exercise. Sit down with a can in each hands, arms across each leg, palms up. Now curl one arm at a time toward your chest. From 5 to 10 of these on each arm.

Windmills

This is another easy task. Simply stand with your arms side. Now make circles with your arms. Try to maintain this speed for 30 seconds.

President Dips

This exercise really tone those arms. Sit on a sturdy chair, and put your hands in the front corners of the chair. Slide forward until your ass No longer in the seat and arms are kept up. Now go down, as far as I can, then lift yourself back up. This is a question difficult to start with 3 and work from there.

Out with the shorts! These exercises help tone and shape add next to his legs, and make them look great!

Wall Sits

For this, start by standing with your back against the wall and feet apart and about 15 inches from the wall. Lower into a sitting position and hold for 15 to 30 seconds. Return to walk and rest for 30 seconds. This is another tough, so start with just 3.

Cracking Ballet

This exercise will make you feel like a dancer standing with feet comfortably apart, toes turned slightly outward. Keep back straight and slowly bend your knees over your toes (Make sure your knees do not extend beyond your toes). Stand up straight again, and repeat this 5 to 10 times.

Hamstring Stretch

This exercise will stretch your hamstrings (this is the area behind the leg, above the knee). Start by standing and extend one leg out in front of the other leg (about l0 inches). Now lift the toes and heel dig on the ground. Keep your back leg slightly bent, and put your hands on the thigh of the supporting leg. Hold this position for 10 to 15 seconds. Switch legs and repeat 5 to 10 times.

Hamstring curls

For this exercise, stand up and hold on to a sofa or chair for support. Slowly raise one heel toward your buttocks, and then left. Make sure your other leg is slightly bent but not locked. Repeat this 12 to 15 times with each leg.

Hug hamstring

This is another great exercise for the hamstrings. Sit in a chair or sofa and put his hands under her right thigh. Pull your knee toward your chest, then extend the leg in front of you. Repeat with other leg, and No 3 5 lifts per leg.

Balance leg lifts

This exercise is difficult, but fun. Stand on the side of a chair or couch, holding (with the left hand) for balance. Grasp the right foot with your right hand (or grab your pant leg if you can not walk), and pull your foot towards your ass and hold for 10 to 15 seconds. Repeat this two or three times with each leg.

Heal Sitting Causes

This is a great extension of that when done right, it feels oh-so good. Simply sit on the floor with your legs straight ahead of you. Now, pull the toes toward you, so it will go and hold for 5 seconds. Do this 8 to 10 times.

Seated Toe Raises

Here's another simple but effective exercise. Sitting in a chair or chair and place both feet on the ground. Now, keeping your heels on the floor, lift your toes up as I go and keep them there for 5 seconds. Repeat this 10 to 15 times.

Thigh Lifts

For this exercise, you can just on the couch. One leg at a time, lift your leg (still bent) toward your chest, as far as he goes, and then back. Alternate legs and repeat 10 to 15 times.

Pick Up Ball

You need a small ball or a toy for this exercise. Sit in a chair with feet on the ground, and the pillow between your feet. Now, slowly lift the pillow, her feet, stretching his legs ahead of you. Put your feet down and repeat 10 to 15 times.

Raise the legs to the side

For this exercise, lie on the right side, and lift with your elbows. The right leg should be slightly bent for balance. Now, lift your left leg as high as possible, and bring it back down. Do 10 15 in each leg.

Stand Up Sit Down

This exercise is as simple as it sounds. Finding a company back chair and getting in and out repeatedly. Make sure keeping your back straight and push with both legs simultaneously. Do this 5 to 10 times.

Sitting Stretches

These stages are classics, but there have been for so long because they work. Simply sit on the floor with your legs straight and spread as far as it can go. Then bend your body so it can be to your right foot as you can without bending the knee. Hold for 5 seconds. Substitute will of his right foot, middle, left. This Repeat 5 times.

Kick Your Bum

This is a fun exercise! Lie on your stomach, lift with your elbows, and bend your legs. One leg at a time, see if you can bend back far enough to touch his ass. Do this for 5 seconds and relax. From 5 to 10 on each leg.

Exercises to Tone Your Figure : Jumping Squats

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