Running is something that requires a lot of training that does not involve running. These types of training range everywhere from legs, to abs, and even to the mind, and can be done in a matter of 10 minutes. Today, though, I am just going to focus on one of the leg exercises.
When I go to cross country practice, there is some routine to expect. At least three times a week, I hear the words warm-up, active stretching, strength, run, and cool down. Strength is something that some people do not take the time to do. I am guilty of it myself. I mean, after a long day of school or work, who wants to take the extra time to do strength before you run? And then, you always wonder, is it actually working? Well, I am about to take you on a journey of my leg workout. This workout will not only strengthen your legs, it will tone your abs and get rid of the extra fat on your thighs.
When preparing yourself for a strength workout, it is very important to do a short warmup. Five to 10 minutes is all that you need, and it should be easy and relaxing. When you get back, you will need to find a surface that is supportive but not rocky. Then, lie on your back with your shoulders a few inches off the ground. Once you are in this position, you can start doing the leg lifts. In cross country, we do them three ways. Simply turn your foot out, straighten it, then turn it in. Now, you may be wondering, what does it matter which way my foot is pointing? The position is important because when you change it, you work different thigh muscles. For these types, you only need to do one set with your foot each way. Try to do as many as you can, and then work your way up to higher numbers. Below, is a picture of when your foot is straight.
However, make sure that your shoulders are up off the ground. You can do it with them down, but you will not work your abs. If you have them off the ground, you will not only strengthen your legs, but you will get an abdominal workout,too. Do this on both legs and do as many as you can, making sure to increase the number gradually.
Next, roll over to your side. Do this exercise on both legs and do two sets of however many you can do. The most important part of this is to keep your hips either straight or rolled over to the front. All that you need to do is lift your leg up and down very slowly. The slower you do this, the more of a workout you will give your legs.
Once this is finished, you do what are called clams. Clams are done in three parts. First, lie on your side making sure to follow the steps from above. Then, you bend your knees into about a 90 degree angle. Finally, keeping your feet together, you lift top leg apart from the bottom leg. After you do one set on both legs, you return to this position. This time, lift your feet off of the ground and do the same thing. Lastly, keep your feet off of the ground, open the legs like before, and extend your leg into the air. In order to get your leg back down, do the steps in reverse order.
This strength routine REALLY works! Take it from a person who has done it. I did a little experiment, unintentionally, and found that this truly works. Last year, I had skinny jeans that barely fit. They were tight in the thigh area. So this year, after a year of doing these strength exercises, I put them on and they are big around the thighs! This should be enough of an incentive to want to do these. Also, swimsuit season is right around the corner. Who doesn’t want to have toned thighs for summer? Try this, and let me know your personal experiences. Also, if you do any other strength exercises, please let me know!
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