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
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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IMPORTANT SAFETY NOTICE
The articles on this web site are provided for general information only and should not be used as a basis for diagnosis or treatment. All exercises and information featured on this web site should only be practised under the supervision of a qualified healthcare professional.
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