Sunday, September 29, 2013

6 Ways to Improve Your Leg Strength

Eat More Protein
Eating the appropriate amount of protein is necessary to improve strength as it provides building blocks to your muscles. Foods with at least 5 to 10 grams of protein are better. An egg is a great source of protein as it contains 6 grams of protein. Also try beans, milk, whole grains, nuts, and lean meats.

Weight Machine
Sit with your legs inside the machine and your feet resting on the foot rests while pushing the weights out to work your outer thighs. To work your inner thighs, place your legs on the outside of the machine with your feet on the footrest and your legs spread. Bring your legs together, pushing in against the weight. Repeat both of these 8 to 12 times.

Resistance Bands
Loop the ends around your ankles. Stand so that you can steady yourself against an immobile object and so you have room to move your feet from side to side. To work the outer thigh, keep one leg immobile and swing the other foot out to your side against the resistance. To strengthen your inner thigh, start in the same position but instead of moving your foot out to the side bring it across the body to the other side while working against the resistance. You will need to do this 8 to 12 times for each leg.

6 Ways to Improve Your Leg Strength

Lunge with Knee Lift
Start in lunge position with right leg back and knee slightly off the ground while left knee is at a 90-degree angle, slowly bring right leg forward and lift knee to chest while balancing on your left leg. Slowly return to starting position. Do 20 on each leg 3 times (use a chair for balance if needed)

Reverse Sit-Up
Lie on floor, lift legs in the air keeping a slight bend in knees. Keep feet and knees together, lower legs as far to the ground as you can, or until you feel resistance in your lower stomach. Hold for four seconds and slowly return to starting position. Repeat 10-30 times in 3 sets.

Flexibility and Stretching
Flexibility and stretching is important to prevent injury while running and increase your strength and length of each stride by promoting longer, leaner muscles. Hold each stretch for about 20 to 30 seconds and repeat.

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