This week we will cover specific leg orientation exercises that flyers will find necessary during stunting. From your upper legs to your ankles, we’ve put together a list of the basics you need to improve conditioning. Be aware of all the exercises on the list: As you progress or you just need a bigger challenge, choose two dumbbells that you consider a challenging weight and keep them by your side throughout the execution of workouts. Remember that you will be holding these weights throughout the exercise, so make sure you are within comfortable limits for your body. This resistance will provide excellent results and will renew the exercise.
- Lunges: Stand in an upright position with your feet hip-width apart with your toes, knees, and hips in a straight line. Pull your navel toward your spine and contract your abdominal muscles. Take your right leg one step 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 in an upright position with your feet hip-width apart with your toes, knees, and hips in a straight line. Pull your navel 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 get that low, go as low as you can. You may also find it helpful to extend your arms forward for balance. As you go down, make sure your knees are behind your toes. While keeping your weight on 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 increase the repetitions gradually as your body adjusts to the exercise.
- Lunges while walking: Stand straight with your shoulders back and down and place your feet together. Pull your navel toward your spine and contract your abdominal muscles. You have the option of keeping your arms extended to 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 close to the floor with your back heel lifted off the floor. Before your back left knee hits the ground, push up with your left leg. Force your body weight through your right heel while bringing your left foot to your right. Alternate your legs without stopping and launch yourself forward with your left foot. Remember that when bending your knees, your left knee is in line with your ankle and your right knee should come within inches of the floor with your back heel lifted off the floor. Start by walking a shorter distance, then slowly progress further in the distance as your body becomes more acclimated to the exercise.
- Calf Raise: Stand in an upright position and, keeping your body straight, stand up on your toes on your heels. Then lower yourself down again until your feet are flat. The key to success in this exercise is to perform it slowly. Perform repetitions and increase the repetitions gradually as your body adjusts to the exercise.
Remember to warm up and stretch properly before doing any of these exercises, followed by a slight stretch to avoid pain.
