Whether they’re too thin, too fat, not toned enough or just too pale, there’s always something people would like to improve about their legs.
(PRWeb UK) August 19, 2010
Virgin Active Health Clubs might just be the saviour of summer. Whilst the soaring temperatures have had many reaching for the sunscreen and shorts, for some, the hot weather presents a problem: whether they're too thin, too fat, not toned enough or just too pale, there's always something people would like to improve about their legs.
Help is at hand thanks to Virgin Active. Malcolm Armstrong, National Personal Training Manager of the leading fitness centre and health club, believes that the key to great looking legs is minimising fat and increasing muscle definition. Whilst rest, proper nutrition and regular exercise are crucial to losing fat all over the body, the best way to get legs into shape is through resistance training, cross-training, or by combining various gym workouts.
Malcolm suggests performing the following series of exercises without resting between repetitions. He recommends working legs to the point of temporary fatigue for between 15-25 repetitions on each leg.
The Exercises:
1. Outer thigh leg lifts (works the abductor muscles): Lie on your right side with your legs at a right angle to your torso and stacked on top of each other (you can add very light ankle weights - around two pounds - to your left leg if you wish). Place your left hand on the floor in front of your chest for extra support. Keep your hips squared and raise your left leg into the air until you feel the muscle contract. Hold at the top and then slowly lower back to the starting position. For gym and health club members, you can work these muscles on the abductor machine.
2. Inner thigh leg lifts (works the adductor muscles): Lie on your right side with your body in a straight line. You can rest your head on top of your right arm which should be flat on the floor. Keeping your right leg straight, slowly bend your left leg and place your left foot on the floor in front of your right leg. Holding onto your left ankle, gently raise your right leg a few inches off the ground. You can add a light ankle weight to your right leg if you wish. The adductor machine in your gym will also work these muscles.
3. Lunges (works the hamstrings and quads): Stand tall with your feet together (you can hold light dumbbells - around two pounds - in your hands if you wish). Step forward with your right foot, taking a slightly bigger step than normal. Bend your right knee and lower yourself towards the floor until your left knee almost touches the ground. Your left thigh should be in a straight line with your back. Push backwards off your right leg to return to the starting position. If you're in the gym or health club, do freestanding lunges or try the leg extension and leg curl machines to work these muscles.
4. Squats (works the hamstrings and quads): Stand with your feet parallel and your legs shoulder-width apart (or a bit wider if you have long legs). Cross your arms in front of your chest, or if you're holding light dumb-bells, rest your hands on your hips. Inhale and slowly lower your bottom as if you were about to sit in a chair, making sure your knees don't jut out beyond your toes. Keep your head up and your back straight, and exhale as you stand up. Straighten your legs completely, but don't lock your knees. If you're in your local gym or health club, do freestanding squats or try the leg press machine to work these muscles.
5. Glute crunches (works your glutes and tops of your hamstrings): Start on all fours on the floor, then lower your forearms and your palms so they're touching the floor. Slowly extend your right leg straight out behind you (you can wear light ankle weights if you wish), then bend it so your right thigh is parallel to the floor and the sole of your right foot is facing the ceiling (your right leg should be in a right angle behind you). Lifting from the hamstring, slowly press your right foot up towards the ceiling and then gently lower to the starting position. Avoid arching or rounding your back while doing this move. In a health club, you can also use the glute machine to work these muscles.
At the most strenuous parts of each move, where muscles are contracted, Malcolm recommends holding the position for a few seconds, then gently releasing back to the starting position. As the routine gets tougher, go slower to intensify the workout. Sometimes less is more - doing fewer repetitions in a controlled manner at a high intensity will get as much, if not more, out of a workout.
Once legs are gym-toned and slender, the next trick to ensure they look and feel their best is to add a touch of colour. Virgin Active Health Club spa HeavenV has come up with some perfect tips for perfect pins.
Self tanning tips from HeavenV:
1. Always start your self tanning process by exfoliating your skin with a body scrub in the shower paying special attention to rough areas including knees and elbows (dry skin absorbs higher concentrations of tanner) and remember to shave before you tan.
2. Try rubbing Vaseline on your cuticles and toe nails, this protects your nail polish and keeps nails from staining.
3. Apply tanner limb by limb. Apply over the shin and calf of a leg, sweeping tanner down over your ankle, foot and toes. Then apply tanner to your thigh from front to back, using the excess to cover your knee. Repeat on your other leg. Wait 10 minutes to dry before dressing and avoid any excessive activity that will make you sweat for at least a few hours. If your tan hasn't set, sweat could cause streaking.
Bonus tip: To remove tanner from palms, without washing off product from the tops of your hands, rub palms along a wet washcloth, making sure to get in between fingers.
Spa day offer - HeavenV runs a 'pick and mix' spa day costing from as little as £45 for two treatments.
How does it work? Simply create a HeavenV Spa Day by selecting a number of 30 minute treatments from the list below:
2 Treatments for £45
3 Treatments for £60
4 Treatments for £75
For an extra £10 customers can also have use of HeavenV's relaxation area, pool, spa, sauna and steam room.
To find out more about Virgin Active health clubs, fitness centres and luscious leg workouts, just visit http://www.virginactive.co.uk
ENDS
Notes to Editors
Virgin Active Health Clubs
Virgin Active is one of the UK's leading health club operators with 71 clubs nationwide. Home to some of the most advanced exercise offerings in the world Virgin Active offers state-of-the-art cardiovascular equipment, innovative class offerings, toning circuits, free weights, swimming pools, indoor cycling studios and aerobic studios and prides itself on offering a vibrant exercise experience that is pristine, super-spacious, cutting-edge, and friendly.
For more information visit http://www.virginactive.co.uk
Virgin Active always recommends consulting a doctor before starting a new exercise regime.
HeavenV
HeavenV is part of Virgin Active Health Clubs. There are 26 spas nationwide. HeavenV offers a full range of spa and beauty treatments including facial, body treatment, waxing and massage. HeavenV is open to both members and non-members, seven days a week. Gift vouchers are available for health and beauty treatments. Packages and products and are valid for six months from the date of purchase. http://www.heavenv.co.uk
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