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Want shapely legs by summer?

Shorts, sun dresses, and swim suits all show off your legs. These exercises can help people take notice. All it takes is consistent effort and about an hour and a half per week (3 sessions of 30 minutes each).

Quadriceps (quads)

• Leg Extensions
• Lunge (or Walking Lunge)
• Smith Machine Squat

Biceps Femoris (rear of leg - Hamstring region)

• Lying Leg Curl

Calves (Soleus and Gastrocnemius)

• Standing Calf Raises - Smith Machine
• Seated Calf Raises

Perform 3 sets of all exercises following these general guidelines:

• Set 1 - Warm-up: 10 - 15 reps using light weight
• Set 2 - Getting harder: 8 - 10 reps using moderately heavy weight
• Set 3 - Heavy: 5 - 8 reps of a challenging weight. Do not perform to failure.

Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.

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Contact Us with any questions you may have, or to schedule a consultation with either Dr. Adams, or Mike DeAngelo.