Strong legs help you walk, jump and balance. They also support your body and let you enjoy everyday activities. Leg Exercises, which ever you choose, fill even the most perfervid gym-walker with Anxiety and for good reason. First and foremost, leg exercises target some of your body’s biggest muscles the largest being your glutes, the foundations on which your fitness is built. Training legs means burning more calories, elevating your T-levels, boosting your big lifts, improving your mercuriality and of course, building strength, power and mass. Leg Exercises is probably a lot easier than you realise. You don’t need a leg press machine or a stair climber or a squat bar to fire up those lower body muscles.
The squat is one of the best exercises to tone legs. It also sculpts the butt, hips and abs. The most evident benefit of squats is building your leg muscles squats and all off their variations are a great exercises for the whole body.
Plank leg lifts
Regular planks target the upper body, core, and hips. You can add leg lifts to strengthen your bult and upper legs. The leg raise is a great way to strengthen your abs. Target your lower abs and hip muscles with one of the simplest strength moves out there the leg raise. The classic plank exercise is cool and all, but plank leg raises really take it to the next level.
Stand with your feet slightly wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your things are parallel to the ground. Jump up into the air as high as you can and strengthen out your legs. Swing your arms down by your sides for momentum and keep your back straight and chest lifted. Land back on the floor with soft knees. Go directly into another squat.
High Knee Toe Taps
Stand facing a bench or box, hands on hips or by your sides. Tap your left food on the bench, then swap legs and tap your right food, quickly alternating sides. Keep your back straight and chest lifted the entire time.
Inner Thigh Leg Raises
Lie on one side with legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm. Cross your top leg over the bottom leg, bending at the knee so that your top foot is in front of your bottom knee. Lift your bottom leg toward the ceiling in a slow and controlled movement. Keep your torso stable throughout. Return to start repeat on the other side.
A little bit harder than the regular squat, but if you have complete those, then give these a go. Instead of squatting on both legs, squat on one leg and keep the other straight. So while you are sitting back into a regular squat on one leg, lift the other to about hip height. It’s trickier but will really power those glutes into overdrive.
This is an exclusively posterior chain exercise that is perfect for anyone who cannot squat or lunge due to various injuries. This exercise targets the glutes, hamstrings and lower back.
How to do it – Start by lying down on the floor on your back with a bent knee position and your feet flat on the ground about shoulder width apart. Push the heels down into the ground while raising the hips off the ground. At the top, squeeze the glutes and keep the abdominals tight to prevent arching in the lower back. Make sure the shines are vertical, then lower your hips back down to their original position.