Cardio exercise to strengthen legs

Thanks to Lisa for the request for

exercises to strengthen and tone the lower body!

Here are a few cardio exercises to try. Don't forget frequency and duration! Keep in mind your heart rate needs to be in the target zone for 20-30 minutes 3-5 times a week for weight maintenance, 5-7 times a week for weight loss

-Stairs: Usually free if you have them in your home :) Whenever you go up, make sure your entire foot is on the stair for stabilization. Plant your foot, them roll from heel to toe to prevent injury. For increases exertion, use a faster pace or take 2 at a time. My FAVORITE is to go to a high school and run the stadium stairs.

-Hills: Walking or running up hills requires a greater activation of your butt muscles and all of the muscles in your hamstrings. These exercises will strengthen tone and sculpt all of the major muscles of your butt, hamstrings, calf and quadriceps.

-Cycling: Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike. The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).

-Kickboxing: In kickboxing, all those kicks (side, roundhouse, back and fronts kicks) will target your butt, quadriceps and hamstrings. Check your local gym, rec center, or buy a great video and invite friends to your home, or local church, etc.

ENJOY!!

Reference: Paige Waehner, About.com Guide Updated March 26, 2010