You don't need gym equipment if you're looking for exercises for your legs. Select exercises that use your body weight so you can work out anywhere. Alternate strength training with cardio fitness routines to burn fat. Consult your physician before starting a new workout routine to ensure the exercises are suitable for your health and fitness level.
Pillow Squeezes
Strengthen your inner thighs with this exercise. Lie on your back with your knees up and your feet flat on the floor. Place a pillow between your knees. Take a deep breath. As you slowly begin to exhale, squeeze the pillow between your knees as hard as you can. Relax your upper body and breathe normally as you hold this position for 10 seconds. Rest for a moment. Repeat this exercise four more times.
Standing Calf Raises
Stand facing a wall with your feet hip-width apart. Place your palms on the wall. Exhale while lifting your heels off the floor, keeping your knees extended. Use the wall to support your body. Hold this position for 10 seconds. Inhale and lower your heels back toward the floor. Complete 10 reps.
Challenge yourself with single-leg calf raises. Lift your left foot off the floor. Lift your right heel off the floor. Hold the position for 10 seconds. Switch legs. Complete 10 reps.
Forward Lunges
Forward lunges help tone your calves and thighs. Pull your shoulders back and down without arching your lower back, engaging your abdominal muscles. Lift your right foot off the floor and step forward. Slowly transfer your body weight toward your right foot, which should be placed firmly on the floor. Drop your hips toward the floor. Lower your body until your front thigh becomes parallel with the floor. Do not let your right knee extend beyond your right foot. Hold this position for 30 seconds. Push off your front leg to return to your standing position. Repeat this exercise with your left leg. Complete 10 reps.
Downward Facing Dog
This exercise also tones your calves and thighs. Kneel on an exercise mat or the floor. Bring your feet together behind you. Lean forward and place your palms flat on the ground--they should be shoulder-width apart. Raise yourself into a push-up position with your shoulders above your hands. Contract your core and ab muscles. Push your hips back and up. Push your heels toward the floor--your body should form an inverted "V." Keep both arms and legs extended. Maintain your core and abdominal contraction. Hold this pose for a minute. Relax. Repeat 10 times.
Member Comments