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Having strong and defined leg muscles is important to your overall well being. Our legs offer us balance when we are doing just about anything. They keep us upright after all. They also play a role in activities such as lifting.
There is also the added benefit of looking great in that dress that is hiding in the back of the closet for special occasions.
Working out the legs can be fun and is easy to do just about anywhere and anytime. Below are some exercises that will get your legs in shape in no time.
As always, I am not a healthcare provider, nor a professional fitness instructor. Please seek out the advice of your healthcare provider before beginning any workout regimen. You can see my full disclaimer here.
Start by standing with your feet a little wider than shoulder-width apart. Hold your arms out in front of you, making sure to keep your posture straight, then bend at the knees until you are almost at a sitting position. Hold that pose for five seconds and then use your legs to straighten back up. Repeat ten times, three repetitions in total.
Lean your back against a wall, and place your feet about two feet out in front of you at about shoulder-width apart. Bend at your knees until you are as close to a sitting position as you can get while holding your arms out in front of you or against the wall for extra support. Hold this position for five seconds and then using your legs, straighten back up to a standing position. Repeat the action ten times, three repetitions in total.
Start the scissor kicks by lying flat on the floor. You will be keeping knees bent and feet flat on the floor. Then raise your legs into the air, keeping your knees bent, so that you look as if you were sitting in a chair. Keep your thighs as still as possible, then criss-cross your calves back and forth. Continue this motion for 30 to 45 seconds at a time, repeat the exercise five times.
Horizontal Leg Lifts
Lie on the floor on one side with one leg stacked on the other and your hand at your hip. Lift the top leg slowly as high as you can, while keeping your legs straight and without straining. If you feel pain, stop. Repeat this motion 20 times on each side, and then repeat the whole process three times.
Standing Leg Lifts
Starting in a standing position with your feet shoulder-width apart, place your hands on your hips and bend forward at the waist at about 45 degrees. Keeping one foot firmly planted on the floor; lift the other leg back as far as you can raise it without straining, making sure to keep both legs straight. Return back to starting position and switch legs. Repeat 20 times per leg, and then repeat the process twice.
Standing with your feet shoulder width apart and your hands on your hips, step out with one foot about two feet in front of you. Bend both legs and almost touch the back knee to the ground, then straighten back up and return to a standing position. Repeat this process, alternating which leg you step out with, until you have done 20 lunges on each side.
Walk It Out
You can look at your daily routine to create an easy and effective leg-defining workout. Start walking everywhere that you are able; go for walks during your lunch break, and always opt to take the stairs. Walking is a low impact and is a great leg workout, with the bonus of being a cardiovascular workout as well.
You might also like this article about improving your back muscles.
Dance It Off
Dancing a great way to get the whole body moving, and is especially good for the legs. You can take some dance classes during the week, check out salsa night, or just through a family dance party in your living room to get the most out of this fun exercise.
Please remember to talk to your health care provider before starting any exercise program. I am not a medical provider, and this post is for educational and informational purposes only. Please see my full medical disclaimer here.
Consistency is the key to any great leg-defining workout. Make sure to do these exercises a few times a week, and don’t skip repetitions if you can avoid it. Also, notice that most of these exercises rely on the resistance of your own body instead of machines or equipment, so doing these exercises slowly will help you get the most out of each and every motion.
Want to get in shape at home? Then check out the free work from home report below.
As always, I would love to hear what you have to say! Leave a comment below and let your voice be heard.