Having strong and healthy legs is extremely important, not only for beautiful thighs but also for our brains and our overall health. Exercising your legs helps keep your mind sharp as you age, maintaining strong intellectual abilities and sanity.
We made a leg workout that will help you lose fat, strengthen your muscles, and look amazing while increasing your brain power as you age.
Powerful Fat Burning Leg Exercises
Wall Sit
Wall sit is the easiest way to exercise your legs. All you need is a wall. It strengthens your quadriceps muscles, burns fat, and also increases your endurance. Due to its nature, it takes practice to be able to hold it for a long time. Try to hold on longer, little by little.
Stand with your back to the wall as if you were sitting in a chair. Keep your feet rooted on the ground, hip-width apart.
Lower yourself until your thighs are parallel to the floor. Hold this 90 ° bend in your hips and knees for 30 seconds to a minute. Get up slowly and repeat 5 times.
Tip: place your hands at your sides or extend your arms in front of you for better balance. Putting your hands on your thighs won’t help.
Chair Pose
The chair pose, or Utkatasana as it is called, is a very strong position for the whole body, but especially for the hips, legs, thighs, and arms. Including a chair pose in your workout will benefit your upper and lower body.
Stand with your arms at your sides and lower your body. Bend your knees and pretend that you are about to sit in a chair with your feet flat on the floor, leaning forward from the center.
Extend your arms up to follow the torso angle and stay in this position for 30 seconds to a minute.
Slowly return to the standing position and repeat 5 times.
Tip: Focus on breathing to find a better balance. Exhale as you lean in and inhale while standing.
Squats
The squat is probably the most popular exercise you can use to work your hips and thighs. You don’t need any equipment to do your squats and they can also be used for some rehab activities.
Stand with your feet hip-width apart. Imagine that you are sitting in a chair and leaning over while extending your arms directly in front of you.
Keep your abdominal muscles firm as you lower yourself and don’t allow your upper body to lean too far forward.
Step back, keeping your toes on the ground. Do 1-3 sets with 10 squats in each set. Remember to rest between sets.
Tip: You should be able to look at your toes while squatting. If you cannot see them, correct your position.
Jump Squat
Jump squats are even more effective than regular squats and will help you shape your hips and glutes very quickly. The only thing that is changing is the jump added to your squat and the position of your arms.
This time, start in a squat position, with your legs spread and your feet under your hips. While in a squat position, give your core a good boost and jump high with your arms extended toward the ceiling.
Land in a squat with your upper body slightly bent in front of you and your arms stretched out behind you. This position will give your jump a bigger boost.
Do 2-3 sets of 10 squat jumps, rest between each set and repeat.
Tip: Try to focus on your landing. It should be as smooth as possible so as not to hurt your knees.
Abduction
Abduction exercises are another way to bring you closer to strong, fit legs. They are also used to treat pain in the hips and knees as part of physical therapy sessions.
Lie on the mat, on your side, with your body straight and both feet flexed. Use your forearm under your head to support your head, and place your forearm on the floor in front of you to help balance.
Keep your legs straight and raise your upper leg as high as possible, then slowly lower it. Do 2-3 sets of 10 leg raises and then turn to the other side.
Tip: Use ankle weights or elastic foot straps to add resistance and improve your level of training.
Having a strong and healthy body is important for a prosperous life. Exercise? What are some of your favorites? Share with us in the comments.
Preview photo credit depositphotos.com
