leg exercises for women
this is the lower legs exercises for women and men .
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| leg exercises for women |
you can develop all problems in the legs and feet, daily exercise and not smoking can help prevent serious damage.
1- Walking :
take a brisk daily walk of 1/2-1 hour. try to increase the distance every day. |
| walking |
2-Staircase exercise :
walk briskly up a flight of stairs using only the balls of the feet. |
| Staircase exercise |
3-Stretching the calf muscles :
lean with the palms of your hands against a wall. keep your feet some distance away, the heels firmly on the floor. bend your arms 10 times. keeping your back and legs straight. |
| Stretching the calf muscles |
4-chair exercise:
sit down on a chair and raise yourself up 10 times keeping your arms crossed. |
| chair exercise |
5-tiptoe exercise:
hold on to a chair and raise and lower yourself on the toes of one foot, then the other. |
| tiptoe exercise |
6-leg bends :
hold chair. put one foot forwad as shown and lower body straight down,keeping both feet on floor. raise and lower10 times. change legs. |
| leg bends |
7-heel raising :
get up on your toes and then down on your heels , about 20 times. also try putting your whole weight first on one leg and then the other. |
| heel raising |
8-leg sweeps :
stand with one leg slightly raised,on a book for example . while holding on to a chair or table swing the other leg back and forth 10 times. chantchange to the other leg, repeat. |
| leg sweeps,leg exercises for women |
