Many nurses who stand on their feet all day are often discouraged by the less than perfect looks of their legs.  Shouldn’t their legs look more defined?  After all, their legs are tired at the end of the day—they were obviously worked hard.  The reason for this confusion is due to the difference between being active on your feet all day, which is a low level of effort intensity, and exercising legs purposefully at a higher effort of intensity.  This difference is evident when bare leg season arrives.  Don’t misunderstand me, being active in general is important because it keeps the body moving, but only exercising regularly at a greater intensity can give you strong muscle tone and shapely legs.

I’ve designed a leg toning program that doesn’t require any equipment on the job or at home.  Perform all exercises together during your breaks, or scatter them throughout your day:  it makes no difference in the results.  I suggest doing each exercise twice and the series of exercises two to three times a week, and you will be able to show off your shapely legs in no time!

• One Legged Pick-Up:  Place a small object on the floor in front of you.  Lift one foot off the floor and bend over to pick up the object.  Straighten back up, making sure to be slow and controlled.  Don’t let the suspended foot touch the floor, but instead bend over again to place the object back down onto the floor.  Come back up without touching leg to floor and repeat sequence 10-12 times or until supporting leg is fatigued.  Switch legs.

• Empty Step:  Gently lean forward and take an incomplete step with your right foot.  Let your right heel hover near the floor, breathe deeply and hold for 15 to 30 seconds.  Set foot down and repeat with the other leg.  Walk forward 6-10 steps on each side.

• Backward Lunge:  Stand tall with hands on hips and take a long step backward landing on the ball of the foot.  Bend the knee, keeping back straight while continually looking straight ahead.  The more the knee bends, the more difficult the lunge.  Return to standing and repeat up to 10 times per leg.  Switch legs.

• Single Leg Standing Calf Raise:  Stand tall near a wall, desk or counter top in case you need support.  Cross one foot behind the other ankle.  Rise up on your toes as high as you can in a slow and controlled motion.  Pause for two seconds at the top and slowly return to starting position.  Repeat 12-15 times, then switch legs. 

• Squats:  Stand with your feet shoulder width apart and look straight ahead.  Slowly start lowering into a squat as if going to sit in a chair.  Hold for two seconds and slowly come back to standing, making sure you push through the heels and keep from leaning forward.  Repeat 10 to 15 times. 

This small, yet purposed oriented effort to strengthen your legs will not only make them look more attractive, but it will increase the blood circulation which will keep your legs healthy, strong and in form to do those fun activities you love.

If you have a specific fitness question for Alice, she can be contacted at contact@2bfit.net. 

About the Author: Alice Burron, MS, Personal Trainer, Exercise Physiologist, writer and motivational speaker.  Alice has spent over 15 years inspiring and motivating adults and kids to live their healthy lives possible.  Check out her website at www.2bfit.net.

Click here to learn  more about Alice Burron.

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