Your Fitness

Lateral Leg Raises: Do 3 rounds of 15, 10, 5 repetitions for each leg switching between sets and build up to 15 reps in all 3 rounds for each leg.

This exercise is great for building functional strength and stability while targeting often neglected lateral muscles of the hips.

Targeted Muscles:

1. Gluteus Medius:
   • Located on the side of your buttocks, the gluteus medius is the primary muscle engaged during lateral leg raises. It helps with hip abduction (moving the leg away from the body).
2. Gluteus Minimus:
   • This is a smaller muscle underneath the gluteus medius, also responsible for hip abduction and stability.
3. Tensor Fasciae Latae (TFL):
   • Found on the outer thigh, the TFL assists in stabilizing the hip and pelvis and works in conjunction with the glutes to abduct the leg.
4. Hip Flexors (Iliopsoas):
   • Though not the main focus, the hip flexors are activated to a lesser extent, especially during the raising phase.
5. Core Muscles (Obliques and Abdominals):
   • To maintain balance during the movement, the core muscles engage to stabilize the torso.

Benefits:

1. Hip Stability and Strength:
   • Strengthening the gluteus medius and minimus improves hip stability, which is essential for preventing injuries during activities like walking, running, and sports.
2. Improved Balance:
   • This unilateral exercise challenges your balance, helping to enhance coordination and stability in everyday movements.
3. Lower Body Toning:
   • Lateral leg raises help tone and shape the outer thighs, hips, and glutes, contributing to leaner-looking legs and hips.
4. Injury Prevention:
   • By strengthening the glutes and stabilizing muscles around the hip joint, you reduce the risk of injuries such as iliotibial band syndrome, hip bursitis, and lower back pain.
5. Increased Mobility:
   • Lateral leg raises promote hip mobility and flexibility, which is key to maintaining full range of motion in your lower body.

Arabesque Leg Lifts: Do 3 rounds of 15, 10, 5 repetitions for each leg switching between sets and build up to 15 reps in all 3 rounds for each leg.

Primarily targets the glutes (specifically the gluteus maximus) and hamstrings, while also engaging the core and lower back muscles to maintain balance.It’s a great addition to lower-body workouts or as part of a warm-up routine.

Target Muscles:

1. Gluteus Maximus: This is the primary muscle worked during the kickback movement. It helps shape and strengthen the buttocks.
2. Hamstrings: These muscles are located on the back of the thigh and assist in the leg extension.
3. Core (Abdominals and Obliques): These muscles stabilize your body during the movement, promoting balance and control.
4. Lower Back (Erector Spinae): The lower back muscles are engaged to keep the upper body stable while the leg extends backward.
5. Hip Flexors: These muscles work to control the range of motion as the leg moves back and returns.

Benefits:

• Strengthens and tones the glutes: A major benefit of this exercise is its ability to tone and strengthen the buttocks.
• Improves balance and stability: Since you’re standing on one leg, this exercise challenges your balance and engages stabilizing muscles in the core and lower body.
• Enhances posture: Strengthening the glutes and lower back can improve your posture, helping to alleviate pressure on the spine and preventing lower back pain.
• Increases hip mobility: This movement promotes better range of motion in the hips, which is important for overall flexibility.
• Supports functional movements: The standing leg back kick mimics actions like walking, running, and climbing stairs, making it a functional exercise that can enhance your daily activities.

Ballet Heel Raises: Do 3 rounds of 25, 20, 15 repetitions for each feet position. Build up to 25 reps in all 3 rounds for each position.

Primarily target the calf muscles, specifically the gastrocnemius and soleus. These are the muscles located at the back of your lower leg.

Target Muscles:

1. Gastrocnemius:
   • The larger, more prominent muscle of the calf.
   • Primarily activated when standing straight, particularly when your knees are extended.
2. Soleus:
   • Located underneath the gastrocnemius.
   • More engaged when your knees are slightly bent during the movement.
3. Tibialis Posterior:
   • A deeper muscle that supports the arch of the foot.
4. Flexor Hallucis Longus and Flexor Digitorum Longus:
   • Assist in plantarflexion (pointing the toes down).

Benefits:

1. Calf Strengthening:
   • Improves the strength and definition of the calves, which aids in activities like running, jumping, and walking.
2. Ankle Stability:
   • Enhances ankle strength and flexibility, reducing the risk of sprains or injuries, especially in dynamic movements or sports.
3. Improved Balance:
   • By requiring stability during the upward motion, standing heel raises engage stabilizer muscles, improving overall balance and coordination.
4. Increased Explosive Power:
   • Strengthening the calves improves your ability to jump higher and sprint faster due to the role of the calves in pushing off the ground.
5. Enhanced Endurance:
   • Repetitive activation of the calves increases their muscular endurance, benefiting activities like long-distance running or standing for extended periods.
6. Rehabilitation and Injury Prevention:
   • Standing heel raises are often used in physical therapy to strengthen weak or injured ankles, Achilles tendons, and lower legs.