Leg Exercises must be made a significant part of everyone’s workout routine. It is important that you do not ignore your legs, since your legs contain some of the biggest muscles in your body. Although, it could be a little tough for you to do leg exercises, you must not skip doing these exercises. Doing leg exercises regularly can help you get rid of your belly fat. Remember that the stronger your legs are, the lesser your chances of suffering from any injury. Moreover, they provide good support to your body and allow you to perform various day-to-day activities easily. You must always remember to do some warm-ups before you start the workout, including doing some stretches once the workout is complete. By doing these warm-ups and stretches, you will be able to improve your muscle strength and flexibility and also reduce any chances of occurrence of injuries to your body.
Types of Leg Exercises
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Calf Raises
Calf Raises is a highly effective exercise of low-intensity. In this exercise, you will have to stand on your toes. Being small muscle groups, the calf muscles are activated as and when you perform the movement. By doing this exercise, your calves would be toned easily. You can perform at least 3 sets comprising of 18-20 reps each.
Equipment Required:
There is no requirement for any equipment to be used for performing this exercise.
How to do this exercise?
- You can stand straight on any platform that is raised or on a staircase. Keep no support beneath the heel. The feet must be a little less than hip-width apart.
- Now, you can raise your heels as far as possible and hold on to the position for a few seconds.
- You can get back your heels to the normal position and also a little more downwards due to lack of support beneath your heels.
- You can gradually come back to the position where you started. You have completed one rep.
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Box Jumps
Box Jumps is an excellent exercise for those of you who have been looking to improve the strength of your legs. This exercise would turn out to be an ideal one, since you will be using predominantly your leg muscles for the workout. While you may need adequate strength for performing box jumps exercise, particularly on your legs, it may not be possible for you to jump that high in the beginning stage. But, as you progress a little, you would be able to do it better. You will be engaging all of your muscles in your legs in order to perform box jumps, especially when you are trying to jump onto a box that may be at a height of about 18-25 inches.
Equipment Required:
- Box
- Solid Bench
How to do this exercise?
- First, stand straight facing the box with your feet about shoulder-width apart.
- Now, keeping your back straight and your knees bent, jump from the ground to the top of the box with both feet landing at the same time.
- You could try to do this a little softly by allowing your hips and knees to bend naturally so that they can absorb the shock at the time of landing.
- Remember to check that your feet are at about hip-distance apart when you are standing on top of the box.
- Now step down carefully away from the box. You have completed one rep.
- You can do at least 3 sets of about 5 reps each.
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Split Squats
Split Squats is considered to be a strong and powerful exercise, since it can help build strength as well as stability in individuals. You can make it an essential part of your exercise routine to help you build a strong as well as a balanced lower body. It is important to train your legs that are in front of you. These exercises also work on your muscles and help build them. Moreover, it helps in improving your health in general and enhances your insulin sensitivity.
Equipment Required:
You can do this exercise with just your bodyweight. In case, you are looking out for an equipment to try this exercise, you can use the following equipment mentioned below.
- Dumbbell
- Barbell
How to do this exercise?
- Stand straight and take a lengthy step forward.
- Raise your back foot heel.
- Now, with your torso being in a straight position, slowly move lower even further till the back knee would be just about touching the ground. Afterwards, come back up. Now, one rep is complete.
- Your knees must be kept in line with your toes, particularly on the front leg. Take care to ensure that the front knee does not deviate from your foot as you lower.
- You can do 3 sets of about 10-12 reps each.
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Reverse Lunges
Lunges are movements that are done for keeping your hips and legs stable. These movements are tough to perform for individuals. You can perform these movements in any direction in which your legs are able to move. Reverse lunges work on your key muscle groups that include glutes, quads and hamstrings, thereby providing enough strength to your backside. Reverse lunges enhances your range of motion as well as mobility.
Equipment Required:
You can do this exercise without the need for any equipment. In case, you are looking out for an equipment to try this exercise, you may use the following equipment mentioned below to perform your workout.
- Dumbbell
- Kettlebell
- Barbell
How to do this exercise?
- Stand in a straight position by keeping your feet shoulder-width apart.
- Now, your right leg must be kept behind. You must bend your right leg so that two 90-degree angles are created with your knees.
- Keep your right knee a little away from the floor and place your left thigh parallel to the floor.
- You can slowly take your right leg to the position where you started by stretching both of your knees.
- Similarly, you can do this movement using your left leg. You have completed one rep.
The above mentioned leg exercises can go a long way in helping you develop enough muscle strength on your legs that are being used for several day-to-day activities, which include sitting, standing, running, walking and several other activities.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
