Leg Exercises

The muscles in the legs are the most powerful as well as the largest in our body. They have the capacity of great endurance. Legs exercises are important since they are used for everyday activity like walking, moving about, and running. Also, in most sports, leg muscles have to produce a tremendous amount of output of power as well as endurance. Plus, the sedentary lifestyles that most of us lead results in our legs becoming flabby and out of shape. Apart from developing strength and endurance, leg exercises also improve balance, and keep the leg muscles as well as the gluteus muscles toned and firm, and in great shape. Given below are some of the most effective leg exercises to help you tone them up, shape them up, and firm them up.

Side Leg Lift: Lie down on the floor on your left side, extending your left arm straight on the floor, with your head resting on the arm. Put your right arm near your chest, in front, with the palm down, for support. Make sure to align your hips, so that the outer hip faces the ceiling, while the lower hip is against the floor. Bend your left leg slightly, to provide balance and support. Now, tightening the muscles of your right leg, lift it up, for a count of 2 and then lower it back down to a count of 4. Repeat 8-12 times, making sure not use momentum. Now turn over and repeat with the other leg. Once your leg muscles become stronger, you can do 3 sets per side. This leg exercise is great for strengthening and toning the outer thigh and hip.

Inner Thigh Lift: Lie down on the floor on your left side. This time, lift up your upper torso by resting your left elbow and forearm on the floor. Place your right hand in front of you for support. And bend your right knee, placing your right foot in front or behind the left thigh. Check to see that the inner thigh of your left leg is facing the ceiling. Now lift the left leg up 5-6 inches off the floor, and lower down again. Repeat 8-12 times, and turn over and repeat with the other leg. You can increase the sets to 3 once you become stronger. This exercise targets the inner thighs.

Thigh and Butt Exercise: Lie in the starting position as in the above two exercises. Now lift your right leg up so that the foot is about 4-5 inches off the floor, then take it in front of you, and then lift it up and bring it down, repeating 8 times, making sure to use the muscles and not momentum. Turn over and repeat on the other side. Increase the sets gradually up to 3. This is excellent for the lower outer thigh, hip, as well as the butt.

Hamstring Curl: Begin by getting on all fours on the floor, the weight of your torso being supported on your elbows and forearms flat on the floor, and the bent knees placed right under the hips, which should be pointed towards the ceiling. Now tightening the abdominal muscles. Now lift right leg up, straightening the knee, up to hip height, the toes are pointed towards the floor. Now, bend at the knee, bring the left heel near your butt, in a controlled slow movement, and then straighten it out again. Repeat for 8-12 times. Then switch legs. Increase the sets up to 3 gradually. This strengthens the hamstring muscles and also works the glutes.

Pelvic Lift: Start by lying down on your back. Now bend your knees, putting the soles of your feet flat on the floor, with the legs about 6 inches apart. The arms should be placed by the sides of the body, with the palms on the floor. Now, tighten your abdominal muscles and lift your hips off the floor, curling your pelvis in slightly. Then, lower down, although not allowing to get right to the floor. Lift up and down 8-12 times in a controlled manner. The sets can be increased up to 3 gradually. This strengthens the gluteal muscles.

Calf Exercise: A simple way to tone and strengthen the calf muscles is to stand up straight, with your feet shoulder width apart. And then tightening your calf muscles, lift up on your toes, and then come back down again. Repeat 8 times, gradually increasing the sets up to 3.