There are a number of exercises for training the biggest muscles in the body- the leg muscles. Doing exercises for legs regularly will not only help in toning the muscles, but will also help you to get rid accumulatred fat in the legs. In this article we will explore some of the best exercises that will help your legs get, from fat to fit. Read on …
Leg exercises are an important part of any exercise regime. They help in strengthening the leg muscles. These exercises help in achieving the right waist to hip ratio too. You will be pleased to know, that the leg muscles are one of the easiest muscles to train. The results are also far more easy to achieve as compared to the other muscles in the body. One important factor to know is that, when you are doing leg and thigh exercises, you will be able to endure much more than you really think you can achieve. At the same time, these exercises can be physically demanding as most of them are compound exercises, which work on multiple parts of the body.
Best Leg Exercises
Leg exercises can easily be done at home, or any other place, even when you are traveling, as they do not require any kind of equipment. So, you will rarely miss out on your workout and achieve your fitness goal faster.
Lunges: They are among the best exercises for legs. To do this exercise, stand with feet shoulder width apart. Now, move your right leg in front of you, such that the leg is in line with the right hip joint. Slowly lower yourself, so that the right thigh is parallel to the floor and the left leg is extended straight out and the knee is locked. Come up and lower your torso again. This exercise should be repeated 12 to 15 times and then pulse for 5 to 7 counts, before you switch legs.
Squats: Like the lunges, this is also one of the great leg exercises. To do this compound exercise, keep hip width distance between your feet. Extend your hands in front of you for balance. Now slowly lower yourself, so that your thighs are parallel to the floor, but your knees should not cross over your toes. Hold for a couple of seconds and slowly come back to the starting position. Repeat the exercise 12 to 15 times.
Step Ups: To get rid of fat accumulation on the legs, step ups have proved to be very beneficial. Use your stair landing to do this exercise. Step with your right leg on the landing followed by the left leg. Now bring the right leg on the floor and then the left leg. Now put your left leg on the step, followed by the right leg and continue to do the exercise for 5 to 7 minutes.
Warrior: Although a static exercise, it will help you to work on the muscles of the leg. It is similar to lunges. Start in a lunge position with the right leg in front, but touch the tip of your fingers to the floor. Now slowly come up using the left hand to balance your weight, such that you are facing the left side. Keep both your hands extended straight out and lift the toes of the right leg, such that only the heel of the right leg touches the floor. Slowly come out of the position and repeat the same on the other side. When you are in the position, hold the position for 5 to 7 counts.
Leg Lifts: Stand closer to a wall for support to do this exercise. Make sure that the wall is towards your left. Now lift the right leg off the floor and extend it out straight in the air, slowly lower it, but do not touch it to the floor. Repeat the lifts for 15 counts. Now turn over to the other side and repeat the exercise on the other side as well.
Walking: Most of us underestimate walking as an exercise. However, it makes a good exercise for your lower body. To reap the benefits of this exercise, you will have to ensure you walk for at least 30 to 40 minutes, 4 to 5 times a week. It has to be a brisk walk and not a casual stroll. If you like it, you can also try power walking, which will bring additional pressure on your legs and help you to tone your legs as well.
Cycling: You can either choose to use the stationary cycle or opt to go to work on your cycle. It is best to cycle on actual roads, as opposed to the stationary cycle. If you want to use the stationary cycle, make sure you use it with added resistance, so that it will work on the leg muscles with intensity.
If you suffer from any injury, then it is best to talk to your health care professional, before you do these exercises. While practicing these exercises, if you suffer from pain in your knees or in your lower back, stop doing the exercise. Consult an health expert for any doubts, than do the wrong kind of exercises.