5 Leg Exercises You Can do at Home in Less Than 10 Minutes and Without Equipment
To have a harmonious and strong body it is very important to work all
parts of our body, because working all the muscles together will bring us
many benefits.
In this article we show you 8 leg exercises to do at home to train the
lower body and tone the muscles of the legs: quadriceps, insquiotibiales,
abductors, glutes and calves.
The leg muscles have the function of moving and stabilizing the lower
extremities. Therefore, strengthening them will greatly benefit leg
mobilization.
Leg muscles are at the base of our body and include different joints,
numerous bones and muscles that are connected to each other. Well-defined
and strong legs will serve to make our body more harmonious and
well-proportioned.
You will only need 10 minutes a day to tone your legs with these
exercises.
1- Lunge
This exercise will particularly help you to tone your thighs and
buttocks.
● You should start standing, with your arms bent in front of you or
above your waist.
● Legs are shoulder width apart.
Now take a step forward, with one of your legs. Your torso should be firm
and avoid swaying your body.
● Then, you will bend your front leg, without exceeding 90 degrees
at the knee. The foot of this leg must be flat, very well supported on the
floor.
● Meanwhile, slightly bend the back leg without touching the floor,
just touching it. Hold for a few moments.
Perform 3 sets of 8 repetitions alternating legs.
2- Squats
Squats help to tone legs, buttocks, abdomen and hips, also contributes to
maintain the ideal weight, they are excellent for burning calories. If you
want to tone your legs, do the following.
● With your back straight and standing, you are going to open your
legs to shoulder width.
● Place your arms in front of you so that you can lean forward to
propel yourself.
● Then lower your trunk and waist as far as you can, hold it there,
and then slowly come back up.
You will perform 3 sets of 10 repetitions.
3- Single leg deadlift
The single-leg deadlift works hamstrings, which we sometimes forget to
include in our exercise routine. This is a practice that allows us to work
muscles.
● Stand upright and then lean your body and torso forward, slightly
bent towards the floor, while raising one of your legs backwards.
● Your body should form a T-shape.
● The leg that is resting on the floor, which is also your base,
should ensure that your back is straight.
● Hold and then slightly lower the leg.
● Return to the starting position and repeat with the other
leg.
Perform 2 set of 12 repetitions.
4- Bulgarian squat
Which allows us to work the quadriceps and calves, toning legs and
buttocks, in addition to working the lower body. It is one of the most
effective exercises, hard and requiring resistance. They also help you to
exercise your hamstrings.
● In this exercise, you will need a chair.
● You are going to stand with your back to it and rest the instep of
your foot on the seat.
● Your other leg will be placed as far as possible bent on the
floor, this will be your support in this position.
● Take the dumbbells and lower your body slightly, placing your hip
at knee level.
● Hold, raise and repeat.
Do 10 repetitions of each leg in 4 sets.
5- Gluteal bridge
It is an exercise works the buttocks, but it is also ideal for toning the
back of legs and strengthening the muscles of trunk. It is a practice that
seems simple, but that can make you sweat and exercise your body. In
short, you don’t need any machine to do it and the best thing is that it
is effective and a little bit focused for beginners.
● Face up on the floor, bend your knees and place the soles of your
feet on the surface.
● Your arms go to your sides.
● Leaning on your feet, lift your buttocks and push upwards.
● From your shoulders to your knees, you should form a straight
line.
● Try to stay there for a few seconds, then lower yourself to the
floor.
Do 10 repetitions of 3 sets.
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