All the fitness buffs know the feeling of flexing those calf muscles and looking at yourself in the mirror. And why just that, it is the thighs, quads, glutes, and hamstrings that boost your confidence. After all, who doesn’t mind strong and toned legs?
It is a fact that getting rid of the fat on your legs can be a challenge but it does not make it impossible. Consistent and motivated leg workouts can help you in the long run.
It is a myth that you can achieve that only by using barbells and weights. We bust it by listing out a few extremely effective exercises that will help you achieve those strong legs that you’ve always wanted.
These exercises can be done at home and require no equipment as it uses your body weight to do the job.
There is one similarity between all the workout routines. Your body will get used to it with time and you might have to alter it a little. You can choose to increase the time and sets or incorporate newer exercises. Some more exercises that you can work on include, Bulgarian split squats, lateral walk, calf raises, walking lunges etc.
Legs are a difficult part of the body and toning them can take some time. Stay focused and work out. Once you start seeing the results, you will know what we are talking about. But always remember, overdoing the routine can harm you and a perfect balance must be maintained.
Remember, ‘the only bad workout is the one you didn’t do’.
Having said that, let us now look at the exercises.
#1 Squat Jump
You will feel a burn initially when you do this squat exercise, but it is just those muscles working. Continue, do not stop and keep thinking of the end result that you want to achieve. Go as high as your body allows and do not overdo it. You can hurt yourself if your landing is rough.
Step 1: Keep your feet apart and maintain the hip width.
Step 2: Squat down such that your thighs are parallel to the ground.
Step 3: Jump as high as possible, bending your knees to a 45-degree on landing. Stay in the squat position for 2 seconds and repeat.
Do this exercise for 1 minute.
Next up: Lunges
Step 1: Put your right foot forward keeping it about 3 feet away. Keep your shoulders up and your back straight, while lowering your left knee to about 1 inch away from the ground.
Step 2: Bend your right feet along the process. Then push the right heel to come back to the starting position. Do 20 on one leg and switch.
Important Tip: This can hurt in the beginning and you might get frustrated because going down and coming up can prove to be a task but you will see the results soon. Once your legs start gaining strength you will be able to do it without the intermediate resting periods.
Next up: Side Lunges
#3 Side Lunges
Step 1: Keep your feet two times the shoulder-width apart.
Step 2: Keep your left leg straight and bend your right knee while lowering your body.
Step 3: Keep going down until your right thigh is parallel to the ground.
Pause for 3 seconds and return to the initial position. Switch sides and repeat. Do this exercise for a minute.
Important Tip: Keep your feet flat on the ground and your back straight at all times. Initially, it can be difficult to bend to the required extent, but with time, you will gain the strength to go through it.
Next up: Hip Raise
#4 Hip Raise
Step 1: Lie on your back and keep your arms on the side.
Step 2: Keep your left leg straight and the right leg bent at the knee point keeping your foot on the ground.
Step 3: Raise your left leg up such that it comes in line with your right thigh.
Important Tip: Push your hips up, while squeezing the glutes. Pause for a second and return. Complete one side for 30 seconds and repeat the same for the other side. Avoid arching your back. This exercise will strengthen your hips and also help in building your core.
Next up: Step Up
#5 Step up
Step 1: Find a box or a platform that is about 8 to 12 inches tall.
Step 2: Place one foot on it and pull yourself up. Remember to keep your chest up. Slouching is not the way to go about is this case.
Step down and switch. Do about 10 on each leg.
Important Tip: Your calf might pull, but do not give up. In the long run, it will strengthen your calves so motivate yourself and keep going.
Next up: Glute Bridge
#6 Glute Bridge
Step 1: Lie on your back and bend both your knees such that your feet are on the ground. Keep your hands on the ground and push your hip up.
Step 2: Flex your muscles while you do that and raise your body up such that your torso is flat and knees are at a right angle. Your glutes must contract during this process.
Come down to the initial position and repeat a set of 10, twice.