Leg workout has several benefits. It gives you strong and toned legs, provides a strong muscular framework, corrects posture and helps with the overall stability. Leg muscles are large muscle groups, so when you work on them, you burn out more calories. Strong legs also decreases the risk of injuries to legs and give you a balanced physique. Adding few leg exercises to your workout routine can give you so many benefits. So, what are you waiting for? Let’s jump on to the multi-beneficial leg workout.
SQUATS-Stand with your feet shoulder-width apart and hands extended in front. Keeping your spine neutral, bend at your hips and knees as if trying to sit on a chair. Keep your knees over your ankles. Push through your heels to get back to the original position.
SQUAT JUMPS– Get into the squat position as described above. Jump straight up from the squat position swinging arms up and again land on to the squat position. It is a plyometric exercise which helps in burning calories too.
LUNGES-Basic static lunge is done by standing with feet hip-width apart, take a step forward with your right foot. Lower your body to the floor by bending your knees. Ensure that your knee is above your ankle. Repeat on the other side. This exercise also promotes balance and stability.
HIGH KNEE TAPS– Stand with feet hip-width apart. Lift your left knee to the chest then switch to lift your right knee to the chest. Keep moving at running pace.
SIDE LEG RAISE– Stand next to a chair and grasp it for support, if required. Transfer your weight to your right leg then lift your left leg out to the side as high as possible. Slowly return to the starting position. Repeat it on the right side. This exercise can be done in the side lying position too.
QUADRUPED HEEL KICKS– Get on to all fours, with hands directly under your shoulders and knees directly under your hips. Press your left foot up toward the ceiling, keeping your knee bent at a 90-degree angle as you fully extend your left hip. Lower your knee back to the starting position and repeat on the other side. Keep the spine neutral and don’t rotate the hips. This a good workout for the butt muscles.
REVERSE LUNGES– Stand with feet hip-width apart, hands on your hips. Take a step backward with the right foot, lower your body to the floor by bending your knees. Ensure to keep your knee above your ankle. Return to a standing position and repeat on the other side.
STEP UP– It’s like stepping up and down a bench. The height of the bench should be of knee height. To begin with, you can do step up on a low height stool. Bring your right foot up, then left foot up to stand on the bench or stool. Lower the left foot down followed by the right foot and repeat. You can add lateral step-ups for variation. You can also hold dumbbells in hand to make it harder.
STAY INFORMED AND STAY STRONG!
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