Exercises for Strengthening the Leg Muscles

• Core Strengthening Programme Introduction
• Stage 1: Contracting Deep Muscles
• Stage 2: Increasing Deep Muscle Endurance
• Stage 3: Arm & Leg Movements
• Stage 4: Core Strengthening Exercises
  • Trunk Circuit Exercises
  • Arm Circuit Exercises
  • Leg Circuit Exercises
  • Back Circuit Exercises
  • Gluteal Circuit Exercises

Lunges

Standing feet 20cm apart. Lunge forward, alternate left and right.

Abductor Exercise

Lie on an exercise mat and k eep your toes pointing to the floor. Raise your ‘top' leg and hold for 2 seconds. After each set roll over and do the other leg.

Adductor Exercise

Raise your ‘bottom' leg and hold up for 2 seconds. After each set roll over and do the other leg.

Quadriceps Exercise

Rest your back against the Swiss Ballwith your knees bent. Push back and straighten your knees.

Hamstring Exercises

Lie on your back with your heels on top of the Swiss Ball. Dig your heels into the ball and lift your pelvis up. Hold for 4 seconds.

Hip Flexor, Hamstring and Gluteal Exercise

Lie on your back with your heels on the Swiss Ball. Arms across chest. Lift up your pelvis and hold. Lift up alternate legs and hold for 4 seconds.

Hamstring and Gluteal Exercise

With your knees and ankles 15cm apart, balance with your back on the Swiss Ball. Your knees should be at 90 degrees. Tighten your bottom and push your pelvis up. Raise your alternate legs to horizontal and hold for 4 seconds.

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Arm Circuit Exercises

Back Circuit Exercises

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Recommended Products for Core Strengthing

Swiss & Gym Balls

 

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Gymnic FIT BALL Support (for 65cm & 75cm balls)

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Core Stability Kit

 

Home Physio Treat your own Back Pain DVD

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Chattanooga Stabilizer Pressure Biofeedback

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Provides a visual indication of whether you are working the correct postural muscles, in the right manner, when performing...

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Resistance Bands

Exercise Band Pack

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Superb value, 8 x 1m length resistance bands in all 4 varying strengths, for use during rehab exercises for the shoulder, ankle,...

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Ci-8 Exercise Tube

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Figure of 8 exercise tube with handles, ideal for early rehab and training exercises. Lightweight and portable, Ci-8 Tubes are...

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Mueller Shape Aerobics Cords

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Light and medium resistance cords with rotator handles with foam grips for rehab and training exercises. For specific...

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Home Exercise Mats

 

 

Sirex Monica Mat

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A durable and comfortable non-slip, red mat for Yoga, Pilates and multi-purpose exercise. Features a unique fold away design for...

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Sirex Souplesse Mat (extra long & thick)

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A premium quality, durable and comfortable non-slip, blue mat for Yoga, Pilates and multi-purpose exercise. These top of the...

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