Leg extensions are a great way to improve the tone and mass of your quadriceps muscles. Most gyms have leg machines for leg strengthening exercises such as leg extensions. While in a sitting position, place your feet behind the weight and straighten your knees, extending your legs upward.
Try and remain active throughout the day, even while resting as this has shown to greatly improve a persons fitness level. If you're stuck behind a desk, do some leg raises. If you're watching your favorite TV show, get in a few stretches.
If you want to spot train, it is best to lose some of your excess
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