Exercising isn’t something we all like to do. There are people who do it as a habit, but some don’t. Still, when you find out its benefits and how good it makes you feel, it can quickly become your newest addiction.
People usually try to tone and strengthen their abdominal areas as well as the upper body part, but it’s also important to have toned, flexible and strong legs.
You need to have strong legs so that you could run errands and work all day. Leg exercises will especially play a great role in your weight loss process and help you prevent injuries.
Here’s an amazing workout set especially if you’re a beginner. You’ll only need several minutes before bed and the results will amaze you!
High knee exercises
This exercise will help you tone the core, calves, buttocks, burn calories, improve balance and metabolism etc.
Stand still and make sure your legs are shoulder-width apart. Raise one of the legs. The knee should be brought towards your chest. Stay like that for several seconds. Put it back towards the floor.
Repeat the same procedure with the other leg. Then, start moving back and forth between the left and the right side. Try to have balance on the leg which you use for standing. It will help you tone the buttock,calf, hamstrings and quadriceps muscles.
All the outer- and inner-thigh muscles will be toned very fast.
Stand still and put your hands on your hips. Press the heels together. Make sure the toes are rotated out to each side. Step with your left foot in a deep “plie”. The knees should be bent out and over the toes while your body is lowered to the floor.
Make sure your back is straight. Rise up out of the plie. The left heel should be left to slide back towards the right while your legs are straightened. Go back into the initial position and do the same thing with your other leg.
All the leg and gluteal muscles will be activated with the help of this exercise. The butt should be lower than the knees. Make sure the feet are flat on the ground. This is excellent to strengthen your ligaments, knees and help you obtain great flexibility at your hips and ankles. Back pain becomes soothed instantly.
Plank to Stand Up
It’s not an easy exercise, but it will help you improve the flexibility in your hips and hamstring, but also tone the core, back and legs.
Begin by being in a full plank position,. Use the right foot to step between your hands. Bed your knee so that the right thigh becomes parallel to the floor. The body weight should be pushed in your right foot. Stand up out of the lunge very slowly.
Use the upper body to lean forward. Your left foot should be tapped on the floor behind. The right knee should be bent. Lung back to the floor. Your hands should be flat on every side of your foot. Use the right leg to step back into the beginning position. Repeat the whole procedure with your other leg.
Lateral leg raises
Use this exercise for more muscle groups. It’ full of various advantages.
Lie on one side. Rest on the elbow. Raise one of your legs but keep your core muscles tight. Start lowering, but control it. This should also be repeated on your other side.
Prone Hamstring Curl
It’s an exercise for your hamstrings as well as where the hamstrings meet with your glutes. Lie down with your face towards the ground. Your elbows should be bent. Put your hands under your forehead.
Your legs should be extended straight out behind you. The toes should be pointing forward while you squeeze your heels. Use your shoulders to press them down. The legs should be raised a bit from the ground. The knees should be bent while you curl your heels in towards the body. Extend your legs legs back out straight very slowly.
Inner thigh lifts
This exercise is good to strengthen and tighten your inner-thigh muscles very easily.
Lie on one side while you lengthen your bottom leg and use the top leg to cross it over. The top knee should rest and your torso has to be steady. Work your inner thigh but don’t move your back.
Scissor Power Switch
It’s an exercise that improves the power (fast-twitch) muscle fibers in your legs while you also burn more calories.
Use the right foot to stand forward. Use a runner’s lunge. Then, reach your left arm towards the foot. The right arm should be stretched behind you. The floor should be pushed off with both of your feet. Then, jump straight upscissoring your legs midair. You should land back into a runner’s lunge while your other leg is forward.