Most Helpful Leg Exercises

Have you realised that the largest muscle in our body is located in the legs? That’s right. However, we hardly use it because our lifestyle has become so sedentary that we are sitting for long hours most part of the day. As a result, our legs become weak.   

You need to have strong legs because they carry your weight all through the day. If your legs are strong and supple, they will take the strain off your back, balance your body weight correctly and give you a good posture.

Today we tell you about leg exercises that are part of workouts done by sports and fitness professionals, for which you need not even go to a gym. You can practice them anywhere at your own time and convenience. When performed correctly and regularly these leg exercises are very beneficial in getting well-toned and strong legs.

1. Squats – The squat is a useful exercise to strengthen the calf, thigh and also tone your butt.
2.  

• Stand with your feet slightly more than hip width apart.
• Outstretch your arms in line with your shoulders in front of you.
• Bend your knees and squat by lowering your body as if sitting on a chair.
• Push your body weight back, stay in the position for 5 seconds and return to the original position.
• Start with two sets of 10 reps and work your way up in frequency and intensity.

2. Lunges – Lunges should ideally be done as part of a morning exercise routine. It releases body stiffness, gives your legs a good stretch and strengthens your hamstrings, quadriceps and gluteus muscles.
3.  

• Stand straight, bend with your right leg and push the left leg straight back without bending the knee.
• Mount the toes of your left leg.
• The right leg in front should be bent to make a square such that the knee is in line with your ankle.
• Stretch completely and get both your buttocks in line with each other.
• Keep your hands on your hips or better still raise them straight above your head once you achieve the balance.
• Do the same with the other leg.
• Aim to complete reps of 10 lunges on each leg and gradually increase to 15. 

3. Box Jump – Doing box jumps will build and strengthen your core, butt and leg muscles. Use a plyometric box with a six or four inch height if you are a beginner.   
4.  

• Stand back six to eight inches from the box.
• Bend your knees slightly and push your body weight on the balls of your feet.
• Jump onto the centre of the box and jump back immediately to return to your original position.
• Be sure to land firmly and softly on the balls of your feet and don’t lock your knees.
• Start with two sets of 10 reps and increase frequency and intensity gradually.

4. Brisk Walk or Run – Walking is one of the best leg exercises that works wonders to tone and build muscle strength. Walk as much as you can and whenever you can.

Keep challenging yourself by setting higher goals for the time and length of your walk. Once you build sufficient strength and endurance, increase the intensity of your walk by adding an uphill climb or graduate to jogging and running.

Make sure you are wearing the right footwear to cushion your feet to avoid injury and keep the pressure off your knees.

Once you become regular with doing these leg exercises you will be able to notice a positive difference in how your legs feel. You can experience your legs actually feeling lighter, less stiff and free of niggling aches and pains such as tight hamstrings. Also, you will be able to stay fit and active even during long, demanding workdays without experiencing fatigue.

Exercising regularly and being physically fit can pay rich health dividends in the long run by giving you a better quality of life. However, it is wise to also be prepared for an unforeseen eventuality. This is where health insurance kicks in to safeguard your finances should a medical emergency strike you or a member of your family. It is advisable to buy a health insurance plan that can give you maximum benefits such as cashless hospitalisation cover at network hospitals, critical illness cover, pre and post hospitalisation expenses coverage, lifetime renewal and 24x7 call assistance. Compare plans and insurers and purchase health insurance from a reputed health insurance company, to protect your health and finances.

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