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.

 

  1. 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.
  2.  
  • 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. 

 

  1. 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.   
  2.  
  • 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.

 

  1. 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.

Disclaimer : The information published on this website is for the public's reference only. Content of this information is to provide an overview of your Insurance needs and should not be relied upon for personal, medical, legal or financial decisions and you should consult an appropriate professional for specific advice for Travel/Health/Motor. Bharti AXA General Insurance Company Limited makes no representations about the suitability, reliability, timeliness, and accuracy of the information, travel, services, or any other items mentioned on this subject for any purpose whatsoever.

Products

Car Insurance

Two-Wheeler Insurance

Travel Insurance

Health Insurance

Motor Third Party Liability

Commercial Vehicle

Commercial Lines Insurance

Bharti AXA SME Package

Home Insurance

Pradhan Mantri Fasal Bima Yojana(PMFBY)

Arogya Sanjeevani

List of products

List of withdrawn Products

Car Insurance

Comprehensive Car Insurance

New Car Insurance Policy

IDV in Car insurance

No Claim Bonus in Car Insurance

Bumper to Bumper Car Insurance

Bike Insurance

Comprehensive Two Wheeler Insurance

IDV in Bike Insurance

No Claim Bonus in Bike Insurance

Bike Insurance Quote

Travel Insurance

Travel Insurance Coverage

Benefits of Travel Insurance

Travel Health Insurance

Travel Insurance Quote

Health Insurance

Cashless Health Insurance

Knowledge Centre

Blog

Infographics

Videos

Travel Guide

Visa Guide

Road Trip

Insurance Glossary

Health & Fitness Guide

Food & Cuisine Guide

RTO Guide

Driving License Guide

Car Manufacturer

Two-Wheeler Manufacturer

Travel Destination

Bharti AXA & YOU

About Us

Careers

Contact Us

Cashless Garages

Cashless Hospitals

Branch Locator

Grievances

Investor Relation Information

Resources

Public Disclosure

Knowledge Centre

Download Center

Media Center

Consumer Education

Electronic Insurance Account

Update IRCTC Nominee

Unclaimed Amount

Sitemap

Notice Of General Meetings

Service Parameters

Suspended Agents

Whistleblower policy

Become A Partner

About Group

AXA Group

Bharti Enterprises

Bharti AXA Life Insurance

Download My Airtel App

Legal

Privacy Policy

Terms of Use

Fraud Risk Management Policy

Equal Opportunity Policy

Most Recent Blogs

Things

#TravelInsurance

Things that are Not Covered under Health Insurance

18th Jul,2020

Why

#TravelInsurance

Why Do Patients With Hypertension Need Health Insurance

26th Jun,2020

Top-Up

#TravelInsurance

Top-Up Health Insurance: Here’s Why Having A Back-Up Plan Is Essential

22nd Jun,2020

6

#TravelInsurance

6 Reason to Buy Rs. 1 Crore Health Insurance Cover?

06th Jun,2020

Car Insurance

Bharti AXA provides a comprehensive cover for your car,so you can drive hassle-free.

Two Wheeler Insurance

Ride worry-free, with Bharti AXA two wheeler insurance plan. 

Health Insurance

Safeguard the health of your loved ones with a wide range of Bharti AXA health insurance plans.

Travel Insurance

Secure your joyous family trips with Bharti AXA international travel insurance cover.

Bharti AXA Home Insurance

Bharti AXA Home Insurance

Bharti AXA SME Package Insurance

Bharti AXA SME Package Insurance

Bharti AXA Commercial Lines Insurance

Bharti AXA Commercial Lines Insurance

Bharti AXA Commercial Vehicles Insurance

Bharti AXA Commercial Vehicles Insurance

Bharti AXA Motor Third Party Insurance - Commercial

Bharti AXA Motor Third Party Insurance - Commercial

Pradhan Mantri Fasal Bima Yojana (PMFBY)

Pradhan Mantri Fasal Bima Yojana (PMFBY)

Bharti AXA Car Insurance

Renew your Bharti AXA car insurance to enjoy your non-stop drive.

Bharti AXA Two Wheeler Insurance

Renew your Bharti AXA Two Wheeler Insurance to continue your worry-free rides.

Bharti AXA Health Insurance

Renew your Bharti AXA Health Insurance and continue to safeguard the health of your loved ones.

Register Claim

Track Claim

BLOGS

FAQS

About Bharti AXA

Branch Locator

Cashless Garages

Cashless Hospitals

Careers

Contact Us

Become A Partner

Become A Partner