Exercises that will help contract and tone the leg muscles

We will start working on the legs with asanas that contract and tone the leg muscles. These work specifically on the hamstrings, quadriceps and calf muscles, and also strengthen the ankle and knee joints. Today we feature the first four of seven exercises.

Exercise 1 & 2

Exercise 1
• Stand straight with feet together, both arms stretched out, palms down
• Slowly raise one leg up, toes pointed forward
• Hold for 10 - 30 seconds
• Repeat with other leg.

Exercise 2
• Stand straight with feet together
• Raise arms parallel to ground, palms down
• Bend the knees and raise heels as shown
• Hold for 10 - 30 seconds
• Resume at starting position.

Exercise 3 & 4

Exercise 3
• Stand with legs wide apart, feet turned out
• Bend knees, keep back straight and stretch both arms straight above the head, palms together
• Hold the posture for 10 - 30 seconds.

Exercise 4
• Standing, twist right leg around the left
• Bend elbows, twist forearms around each other with left elbow below, palms together
• Bend the left knee and lower body keeping eyes focused on a fixed point
• Hold for 15-20 seconds and then raise the body and release legs
• Repeat with left leg and left arm.