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The most popular wrap-around leg weights are flexible, padded, and have Velcro closures. The most versatile designs feature lead bar weights that slip into pouches and therefore can be adjusted for weight as well as size. Others, such as Lei Weights, contain small, heavy pellets. They are soft and comfortable and can be draped over the leg or used in place of dumbbells in other free-weight exercises. To intensify inner-and outer-thigh toning, hold the last rep of the last set for eight to 16 counts before releasing.

No matter what design you prefer, the following are the two most common lower-body exercises that use leg weights:

1. Outer-thigh leg lift. Lie on your left side with your hip bones stacked one above the other, perpendicular to the floor, with your left knee slightly bent. You can lift the right leg up and down, you can lift it and alternately bend and extend the knee, or you can combine these movements so that, on each rep, you lift, extend, bend, and lower the leg. Work up to two or three sets of 15 repetitions of each component of these outer-thigh lifts. You can complete the exercise by elevating your right leg to hip level and pulsing it for one set. Don't lift the right leg any higher than the hip, because you don't want to roll back onto your buttock. The idea is to keep the hip bones stacked. Switch to the other side. This exercise tones your outer thighs.

2. Inner-thigh leg lift. Lie on a mat or on the floor, as in the preceding exercise. Bend your top leg and place it on the floor in front of your body. Raise your bottom leg off the floor and lower it to the starting position. Again, be sure to lift your leg without rolling onto your buttock. Your goal should be the same number of reps and sets on each side as for the outer-thigh leg lift. This exercise tones the inner thighs.

Fit Tip

Putting leg weights on the ankles is more effective weight work became, being low on the teg, the position create a longer weighted lever. However, for some eserciitj, it is safer to put the weight above the knee in order to protect the knee joint.

Fit Tip

Putting leg weights on the ankles is more effective weight work became, being low on the teg, the position create a longer weighted lever. However, for some eserciitj, it is safer to put the weight above the knee in order to protect the knee joint.

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