Short dresses and shorts are hot items these days and so more legs are being exposed. We want our legs to look good and regular exercise will tone them up and make them more attractive.

Many of the exercises that we do automatically involve the use of our legs. However, exercises that are specifically for the legs will get the job done more efficiently. Healthier legs, stronger muscles, ligaments and tendons will provide better support for our knees. Leg exercises will help minimise the wear and tear of knee cartilage. Knee problems such as arthritis will also be minimised by exercising.

Strong, healthier quadriceps tend to be complemented with thicker stronger cartilage support around the knee cap. Strong quadriceps will provide better mechanical support for our leg actions. This will minimise abnormal joint actions that compromise our movement and cause injuries.

Many simple activities and exercises can help to power our leg muscles and protect the status of the joints. Our knee joint is prone to insults but it benefits likewise from improved muscle development.

Leg exercises

Squat jumps

Start with your feet shoulder-width apart, arms by your sides. Squat into a sitting position. Thrust your self upward until your body is fully extended. Touch your hands together as you lean your body to the right. Return to the half squat sitting position. Repeat the routine then bring your hands together as you lean to the left. Repeat the activity 10 times. Do three sets.

Lunges

Stand with your right foot in front. Lean forward until your left foot extends straight back. Hands on your hips. Push from the ball of your left foot until you are supported on your left toes. Return to the heel support position. Repeat the routine with the other leg in front. Do 20 repetitions each.

Tip-toe support

Stand with your heels together and your toes pointing out.

Place your hands on your hips. Keep your heels together as you bend your knees and support your weight on the balls of your feet until you are in the squat position. Straighten your legs, then repeat the routine without touching your heels to the floor. Repeat the routine about 10 times. Do three sets.

Squats

Stand with your feet together then lower yourself into the squat position.

Place your hands on the inside of the opposite knees. Turn your trunk to the right and maintain that position for about three to five seconds. Resume the standing position. Return to the squat position and turn your trunk to the left and maintain for three to five seconds. Do about 10 alternate repetitions. Do three sets.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.