01-03-2014, 03:19 AM
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What intensity of exercises are you doing? Are you sore the next day?
If it is actually muscle that you want to build, take it from a girl who trains for body building - you need to do high intensity exercises and regularly change what you do. You should be sore or tired the next two days - that is your body building muscle in those areas.
For example your wall sits, hold it with your palms flat against the wall (not on your legs, that's cheating!!) until you are breathing heavily and shaking like an epileptic! Then release, shake it out for a minute and repeat 3-4 times.
Body weight squats don't do a lot, do you have acess to any weights? If so, start using a barbell over your shoulders. Keep your back dead straight, look up and stick your butt back. You don't want to round your back and collapse your core or your knees will take the brunt of the lift.
If you can't access weights, so squat jumps. Just what it sounds like, squat then jump as high as you can straight back into a squat, either on the spot or as frog jumps. They will have your legs burning in no time.
Calf raises make sure you're on a raised edged, they're pointless on the flat. Again, best if you can use weight.
One that I love (but hate so much!!) is to back up against a wall, get onto hands and knees, get up on your toes and push your feet against the bottom of the wall. Bring your hands under your shoulders, then straighten your legs (stick your butt in the air) and come back to bent legs. Again, do it until it burns like crazy, rest and repeat.
I have a huge amount of leg exercises if you need more.
Just remember intensity, and when that number of reps/weight isn't hurting so much, increase it ;)
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