How to get the shapely legs by summer!
1) Exercise demo – Single leg dead lift
Standing tall with a strong core, reach your chest forward and extend one leg back as you reach forward into a flat back position. Exhale as you lower and really reach out through the back toes of the lifted leg. Inhale to return to standing, chest open, standing tall. Repeat on the same leg for a total of 10 repetitions. Take your time, because slower is better. Test your balance!
2) Exercise demo – Leg extensions
Stand tall with your hands on your hips, and feet hips width apart. Bring one knee in toward your chest as high as you can. Flexing the foot, and pressing through the heel, extend the leg forward. Draw the hell back in, keeping the knee high, and release. Repeat 10 times on one leg and change sides.
3) Exercise demo – Jump squats
Stand with your feet a little out from hips width. Sit back, keeping your weight in your heels, and chest open. Inhale as you lower and push your hips toward the back of the room, and exhale to push off into a jump, making sure to move all the way through the balls of your feet. Land with soft knees and repeat. Make sure to keep your back nice, and tall. No bending forward!
4) Exercise demo - Squat side-leg lift
Stand with your feet together. Sit down into a squat with your inhale, keeping your back straight and chest open. Exhale to stand and slowly lift the right leg out to the side of the room with a flexed foot. Inhale back down into your squat as you set that leg down, and repeat on the other side.
5) Exercise demo - Plié squats side to side
YWCA Tulsa
1910 South Lewis Ave
Tulsa, OK 74104
And
8145 East 17th Street
Tulsa, OK 74112
