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Leg Exercises

Rita Putatunda Nov 05, 2020
Exercises pertaining to the leg can be a great way to strengthen, tone, firm, and shape them up. The forthcoming passages elucidate on a few extremely beneficial leg exercises.
The muscles in the legs are the most powerful as well as the largest in our body. They have extremely high endurance levels. Exercising the legs is important, since they are used for everyday activities, like walking, moving about, and running. 
Also, in most of the sports, leg muscles have to produce a tremendous amount of power and need to have immense endurance. Plus, the sedentary lifestyle that most of us lead results in our legs becoming flabby and out of shape. Leg specific drills improve balance, and keep the leg and gluteus muscles toned, firm, and in great shape.

A Few Exercises

Side Leg Lift
Lie down on the floor on your left side. Extend your left arm straight on the floor, with your head resting on the arm. Put your right arm near the chest in the front, and place the palm down for support. Make sure to align your hips in such a way that the outer hip faces the ceiling, while the lower hip is against the floor. 
Bend your left leg slightly to provide balance and support. Now, tightening the muscles of your right leg, lift it up to a count of 2, and then lower it back down to a count of 4. Repeat 8 - 12 times and ensure to not use momentum. Now, turn over and repeat with the other leg. Once your leg muscles become stronger, you can do 3 sets per side.
This drill is great for strengthening and toning the outer thigh and hip.
Lie down in the starting position in a manner similar to the above two exercises.
Thigh and Butt Exercise
Lift your right leg up so that foot is about 4 - 5 inches off the floor. Then, take it in front of you, lift it up, and bring it down. Repeat it 8 times, making sure to use the muscles and not momentum. Turn over and repeat on the other side. Increase the sets gradually up to 3. This workout is excellent for the lower outer thigh, hip, as well as the butt.
Hamstring Curl
Begin by getting down on all your fours on the floor. The weight of your torso should be supported on your elbows, forearms (kept flat on the floor), and the bent knees placed right under the hips (should point towards the ceiling). Now, tightening the abdominal muscles, lift your right leg up to the hip height. 
While lifting, straighten the knee and point the toes towards the floor. Next, bend the knee and bring the left heel near the butt in a slow and controlled manner. Then, straighten it out again and repeat for 8 - 12 times. Then, switch legs and gradually increase the number of sets to 3. This drill strengthens the hamstring muscles and also works the glutes.
Pelvic Lift
Start by lying down on your back. Now, bend your knees, with your soles flat on the floor, and spread the legs about 6 inches apart. The arms should be placed by the sides of the body, and place the palms on the floor. Now, tighten your abdominal muscles and lift your hips off the floor, curling your pelvis in slightly. 
Then, go down but do not touch your body to the floor. Lift up and down 8 - 12 times in a controlled manner. The sets can be gradually increased up to 3. This strengthens the gluteal muscles.
Calf Exercise
This workout is a simple way to tone and strengthen the calf muscles. Out here, stand up straight with your feet about shoulder width apart. Then, tightening your calf muscles, lift up on your toes and then come back down again. Repeat this 8 times, and gradually increase the number of sets to 3.

Inner Thigh Lift

Lie down on the floor on your left side. This time, lift up your upper torso by resting your left elbow and forearm on the floor. Place your right hand in front of you for support. 
Next, bend your right knee and place your right foot in the front or behind the left thigh. Check to see that the inner thigh of your left leg is facing the ceiling. Now, lift the left leg up to a height of 5 - 6 inches off the floor, and lower again. Repeat 8 - 12 times and turn over to repeat with the other leg.
You can increase the number to 3 sets once you become stronger. This workout targets the inner thighs.
Always remember to warm up for 5 - 10 minutes before beginning any exercise. It is necessary to drink some water during the workout but do not over drink, as it can lead to cramps. If you are a beginner, always perform the drills only under the supervision of a fitness expert. In case you injure yourself during the workout, seek medical advice at the earliest. Hope the above mentioned exercises help you achieve the desired results.
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.