Having strong and healthy legs is extremely important, not just for good-looking thighs, but also for our brains and overall health. Exercising your legs helps you keep a sharp mind as you age, maintaining strong intellectual abilities and sanity.
They did a workout with leg exercises that will help you shed fat, strengthen your muscles, and look amazing while increasing your brainpower as you age.
The chair against the wall exercise is the easiest way to train your legs. The only material you need is a wall. This exercise strengthens your quadriceps, burns fat, and also increases your stamina. Because of its nature, you should practice it and increase the duration as you train.
Sit with your back against the wall, as if you were against a chair.
Keep your feet firmly planted on the ground, hip-width apart.
Lower your thighs until they are parallel to the floor. Hold this 90° angle at the hips and knees for 30 seconds to a minute.
Get up slowly and repeat five times.
Tip: Place your hands at the sides or extend your arms in front of you for better balance. Placing your hands on the thighs won’t help.
The squats are probably the best-known exercise that you can use to work your hips and your thighs. You don’t need any special equipment to perform them.
Stand with your feet hip-width apart.
Imagine you are sitting on a chair: lower your pelvis until you reach a 90 ° angle at the knees while extending your arms in front of you.
Keep your abs tight on your way down and don’t let your upper body lean too far forward.
Keep toes rooted in the ground. Do one to three sets of ten reps each. Remember to rest between each set.
Tip: You should be able to watch your toes during the squat. If you can’t see them, review your position.
The sauteed squats are even more effective than regular squats, and they will help you sculpt your hips and your glutes in no time. The only thing that changes is that we add a jump to the squat, and the position of the arms is slightly different.
This time, begin in a squat position, legs apart, feet below the hips.
While in this position, push hard on your feet and jump high with your arms bent and your hands brought under your head.
Land on your feet in a squat position with your upper body tilted slightly in front of you and your arms extended behind you. This position will stimulate your jump.
Perform two to three sets of ten jump squats, rest between each set, and resume the exercise.
Tip: Try to focus on landing the jump. It should be as gentle as possible so that you don’t hurt your knees.
The exercise abductors are another way to get well-muscled to make your friends pale legs. They are also used to treat pain in the hips and knees in physiotherapy sessions.
Lie down on your mat, on one side, with your body stretched out, and both feet in a flexed position.
Use your forearm to support the weight of your head and place your arm on the floor in front of you, to help keep your balance.
Keep your legs stretched out and lift one leg as high as you can, then slowly lower it.
Perform two to three sets of ten leg lifts and then perform the same session on the other side.
Tip: Wear ankle weights or an elastic band on your feet to add resistance and increase the difficulty of the exercise.
The adductor exercises are similar to the abductor exercises, but this time the position of the legs changes and the focus is on the leg on the floor. The hips, inner thighs, and leg muscles are strengthened.
Lie on your side, just as in the abductor workout position, with your legs stretched out and parallel to the floor.
Keep your arm on the ground under your head, put your head in your hand for support, and place the other arm in front of you.
This time cross the leg to the sky over the leg on the floor and slowly raise the leg off the floor toward the ceiling, with the foot flexed.
Lower your leg. Do two to three sets of ten, then repeat on the other side.
Tip: You can wear ankle weights or straps to increase resistance.
The scissor exercise is a great and simple exercise for strengthening your hip flexors and the transverse abdominal muscle. You can practice it whether you have a beginner or advanced level.
Lie on your back with your legs stretched out towards the wall in front of you and place your hands under your head for support.
Keep your upper body on the mat while raising your legs to a 45 ° angle.
Open your legs to the sides then cross one leg over the other in the middle and repeatedly.
You can start with three sets of ten to fifteen repetitions. Rest then start again.
Tip: if you have trouble doing this exercise with your legs straight, try to keep your knees bent at first, then gradually try to return to the original exercise; the most difficult version.
The front slots are another simple exercise and are very popular. In addition to strengthening the legs and glutes, the forward lunges improve balance and stability, and if you do them well and regularly, they also help strengthen the spine.
Stand on your mat in a natural position, with your feet hip-width apart.
Take a big step forward to lunge, bending the front knee at a 90-degree angle. The back knee should almost touch the floor.
Keep the center of the body tight as you lower your body. Make sure that your front knee does not go past the toe of the same leg.
Push with your front leg to return to the starting position. To start, do eight to twelve repetitions and then perform the exercise with the other leg.
The crossed slits in the rear are a variation of conventional slots. They sculpt the glutes and legs wonderfully, and they allow the body to develop better balance and improve overall posture.
Stand with your legs hip-width apart, feet parallel, and place your hands on your hips.
Take a step back and place that foot on the outside of the static leg. Lower your body and bend both knees at the same time.
Return to starting position by pushing on your back leg, change sides, and repeat.
You can start with a set of twelve to fifteen repetitions and then go over three sets.
Tip: You can hold a dumbbell in each hand in front of you, at chest level, to make the exercise more difficult.
The side slits are another variant of the slots. They help shape the legs, lose weight, but also stretch your hamstrings and leg muscles.
Begin in a standing position with feet shoulder-width apart and parallel.
Take a big step to the side, lowering your body towards the mat, and doing a squat with your leg still static, arms extended in front of you, or bent in front of your chest.
Keep the other leg extended and straight, with the toes firmly on the ground.
Push on the straight leg to return to the starting position. Do three to four sets of eight to twelve repetitions on each side.
Tip: Make the exercise a little harder by adding a jump to your side lunges. Instead of coming back to the starting position and switching sides, try to jump high as you move from the left side to the right side and vice versa.
Having a toned and fit body is important to avoid future health problems.