This week we will cover specific leg exercises that flyers will find necessary during stunting. From your upper legs to your ankles, we’ve listed the basics you need to improve conditioning. Keep all the exercises on the list in mind: As you progress or just need more of a challenge, choose two dumbbells that you consider a challenging weight and hold them by your side throughout the exercise. Remember that you will be holding these weights throughout the exercise, so make sure they are within comfortable limits for your body. This resistance will provide excellent results and renew the exercise.
- Lunges: Stand upright with your feet hip-width apart with your toes, knees, and hips in a straight line. Pull your belly button in toward your spine and contract your abdominal muscles. Step your right leg forward and bend your right knee. Remember to keep your back straight as you lower your body until your left knee touches the ground. Finally bring your legs together and repeat the exercise alternating legs.
- Squats: Stand upright with your feet hip-width apart with your toes, knees, and hips in a straight line. Pull your belly button in toward your spine and contract your abdominal muscles. Slowly lower your body until your butt is in line with your knees (knees at 90 degree angles). If you can’t go down that far, go as low as you can. You may also find it helpful to extend your arms forward for balance. When you’re low, make sure your knees are behind your toes. While keeping your weight in your heels, slowly push your body back to the starting position. Make sure you don’t lock your knees when you get to the top of the starting position. Perform repetitions and gradually increase the repetitions as your body adjusts to the exercise.
- Walking lunges: Stand up straight with your shoulders back and down and place your feet together. Pull your belly button in toward your spine and contract your abdominal muscles. You have the option of keeping your arms flat at your sides, supporting your hips, or behind your head. Step forward with your right foot and bend both knees. Your front knee should be in line over your ankle and your back knee should be brought closer to the floor with your back heel off the floor. Before your left back knee hits the ground, push up with your left leg. Force your body weight through your right heel as you bring your left foot together with your right foot. Alternate legs without stopping and lunge forward with your left foot. Remember as you bend your knees, your left knee is in line with your ankle and your right knee should touch the floor inches away with your back heel off the floor. Start with a shorter walking distance, then slowly progress as your body becomes more acclimated to the exercise.
- Calf Raises: Stand in an upright position and keeping your body straight, rise up on your toes on your heels. Then lower back down until your feet are flat. The key to success in this exercise is to perform it slowly. Perform repetitions and gradually increase the repetitions as your body adjusts to the exercise.
Remember to do a proper warm up and stretch before doing any of these exercises, light stretching afterwards to avoid pain.