Tighten and firm those legs

Things to Do

Tighten and firm those legs

Tips for eliminating jiggly legs.

Rod Johnson is a certified personal trainer with Seal of Fitness, www.sealoffitness.com.

Squat with medicine ball press Stand with legs shoulder-width apart. Place medicine ball in front of chest. Focus on keeping elbows in, close to the body. Keep your abdominal muscles tight, knees bent and chest up.

Squat with medicine ball press Squat (like sitting in a chair), and keep your hips back. Lower your hips straight down until your thighs are parallel to the floor.Tip: Keep your back straight and your chin up. Do not lean over or curve your back forward.

Dynamic (walking) lunges with dumbbells Stand with a dumbbell in each hand at your side with knee raised.

Dynamic (walking) lunges with dumbbells Step forward, landing heel-toe. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Stand on forward leg with assistance of rear leg. Lunge forward with opposite leg. Repeat by alternating lunge with opposite legs.Tip: Keep the abdominals tight and the lower back in a neutral position.

Reverse lunge and cross Stand with your feet on the floor about shoulder-width apart (toes pointing forward). Keep the abdominals tight and the lower back in a neutral position.

Reverse lunge and cross Take a slow step backwards and cross behind opposite foot (landing on toe). Maintain an upright position. Bend both knees and descend until the forward thigh is parallel to the floor. Push up and step back to standing position. Repeat with the other leg. Tip: Avoid unnecessary stress to front knee. Keep knee aligned with second or third toe.

Jump Squat Start in a deep squat position with your arms bent in front of body.

Jump Squat Explosively jump as high as you can, reaching for the ceiling with your hands as you jump. Repeat for 8-10 repetitions.Tip: Keep your head and neck in line with your torso, looking forward.

Single-leg squat Stand with feet shoulder-width apart. Raise one foot about 2-4 inches off the floor (or place a foot on top of a bench). Look straight ahead and keep your chest up.

Single-leg squat Lower your body until your upper thigh is parallel to the floor. Slowly return to the start position. Tip: Keep knee forward in same direction as foot.

Step up and kick (core board) Stand, facing the side of a bench. Place one foot on bench

Step up and kick (core board) Stand on bench by extending the hip and knee of the first leg and lift knee of second leg to waist-height, then extend leg.

Step up and kick (core board) Step down with second leg by flexing the hip and knee of first leg. Repeat on opposite leg, alternating between legs.Tip: Step close to the bench to emphasize quadriceps.

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Rod Johnson is a certified personal trainer with Seal of Fitness, www.sealoffitness.com.

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