Simple At-Home Leg Exercises

Tuesday, November 26, 2013

Leg Thigh ExercisesEveryone wants those sleek, sexy, toned legs, but most people aren’t sure how to go about getting them—and they don’t know they can do it in the comfort of your own home!
Continue reading if you want to learn more about your thighs, and some great leg thigh exercises that will help you achieve your fitness goals.

So what exactly are your thighs made up of?
Muscle, of course! There are four specific muscles in the found in your thighs:

Hamstrings
These are the three muscles at the back of your thigh. You feel them when you flex your knee or extend your hip to one side or another.

Quadriceps
These are your muscles at the front of your thigh. They help you extend your knee.

Adductors
A big problem area for many people—the inner thigh muscles.

Abductors
Often forgotten about—the outer thigh muscles.

So what’s your problem area?
Do you hate the way your thighs jiggle? Your Adductors may be your problem. Do you have knee problems? Working your Quads or Hamstrings might help out. Do you want to tone up the outsides of your legs? Start working out those Abductors!

Here are a few simple leg thigh exercises you might want to try out to help you out in your problem area!

Hamstrings
The Hamstrings are usually underworked, and therefore unconditioned. This can lead athletic injuries, and, in fact, a pulled Hamstring is a common athletic injury.

Here are a few leg thigh exercises to help strengthen and tone the Hamstrings:

Walking Lunges:
Gear Required: Optional free weights
Stand in an upright position, and move forward into a one-leg lunge. Your knee of your non-lunging leg should almost touch the floor. Return to starting position, and repeat with the other leg. A complete rep is one lunge on each leg. This is also a great exercise for Quads.

Kickbacks:
Gear Required: None
To do this handy activity, position yourself on your hands and knees on a clean area on the floor. Extend one leg upwards behind up and kick like you’re kicking out the ceiling.

Jumping Rope:
Jumping rope is often dismissed as child’s play, but repetitive jumping motions can really help tone the Hamstring muscles (although not in a direct manner)— and they work a variety of other muscles too!

Quadriceps:
Quads are a huge part of your thigh muscles. Doing light quad exercises can help improve knee dependability as well as function.

Split Squat:
Gear Required: Chair
To complete this leg thigh exercise, stand with your back facing the chair and your hands on your hips. Bend one leg behind you, and place the top of that foot on the seat of the chair. Squat, putting most of your weight on your standing leg. Repeat with the other leg. This is one rep.

Wall Sits:
Gear Required: Wall
Possibly the most basic quad exercise, wall sits really make you feel that burn.
To do a wall sit, push your back straight up against a wall and bend your legs to a 90-degree angle (or as close as you can get). Hold this for as long as you can (shoot for 30 seconds at least).

If you have knee problems, a less stressful exercise is in order. Always remember: don’t bend or over-work your leg if it begins to hurt.

Step-ups:
Gear Required: Aerobic step bench or a staircase
Step up with your left foot and tap your right foot on the top of the step. Lower and repeat.

Adductors:
These exercises will tone that pesky inner-thigh area.

Lateral Bound:
Gear Required: None
To begin, stand with your feet in close proximity, and bend your knees and hips. Leave your arms at your sides. Lift one foot off the floor and push off with the other. Jump to one side and land on the foot you lifted. Continue to jump side to side.

Adductor Squeeze:
Gear Required: Small ball
To start, clear a space on the floor and lay face up. Bend your knees while still placing your feet on the ground, and place the ball between your knees. Push off the ground and raise your hips while squeezing the ball between your legs. Release and return to your starting position. Repeat.

Abductors:
Don’t forget the outer thigh!

Lying Abduction:
Gear Required: Optional ankle weights.
Lay on the floor on your side with your legs one on top of the other and straight. Raise your top leg, hold, and then slowly lower. Repeat 5 times and then switch sides and repeat. This is one rep. For more of a challenge, feel free to add ankle weights.

Hip Circles:
Gear Required: None
Start by positioning yourself on the ground on your hands and knees. Raise one bent knee out to the side, then move your leg in a circle. Do 10 of these and then switch legs and repeat. This is one rep.

What’s that? You want to work all of them?
That’s ambitious! But here’s a great leg thigh exercise that will work out all of the muscles in your thigh:

Three-Way Lunge:
Gear required: None
To begin, stand up straight with your hands clasped in front of your chest. Next. Lunge forward with one leg, and then return to start. With the same leg, lunge to the side, then return to start. Again, with the same leg, lunge backwards and return to start. Repeat the sequence with the other leg.

Everyday Fitness
If you want to achieve fabulous thighs, setting a workout schedule is important. Combining any number of these exercises with a regular cardio regime will have your legs burning into sleek and sexy in no time.

Take 15-25 minutes every day to work on these leg thigh exercises, plus cardio. Remember to drink plenty of water and stretch before and after each exercise session. With a combination of eating healthy, drinking water, and having a regular exercise routine, you can maintain a healthy lifestyle.

 



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