Tell you about leg exercises at home without tools

Tell you about leg exercises at home without tools

Want to have slimmer and firmer legs but lazy to go to the gym? With no need for heavy weights, bulky treadmill or other expensive tools, you can do simple leg exercises at home!

Leg exercises at home are a smart budget choice because you don’t need an exercise machine, ladder or bar to support the exercise. All you need is a determined drive to burn fat in the thigh and buttocks muscles.

Not only does it help slim your thighs, but leg exercises also help you increase your health so you can go further. From walking upstairs to lifting heavy bags, everything is light if your legs are strong.

Leg exercises are very simple and require no tools, so you can exercise every day to keep your legs strong and slim. Check out the following leg exercises at home!

1. Bodyweight Squat

bodyweight squat

Bodyweight Squat, also known as Bodyweight Squat, is one of the most basic home leg exercises anyone can perform.

How to practice

  • Stand with feet shoulder-width apart and gently bring your weight back to your feet.
  • Keep your center of gravity on your hips and lower your buttocks until squat, while arching your knees so that your thighs are parallel to the ground.
  • Use the force of your feet to straighten back to the same posture, while tightening your hips and thigh muscles while standing.

2. Reverse Lunges With Knee Lifts

Reverse Lunges With Knee Lifts

Lunge leg exercises not only reduce thigh fat but also help you have a fuller, firmer round.

How to practice

  • Stand upright with your feet shoulder-width apart.
  • Step left foot back, lower knees to form a 90 degree angle.
  • Use right heel push to return to upright position. As you stand up, lift your left knee against your chest.
  • Repeat with the other leg.

3. Plié Squat Calf Raises

Plié Squat Calf Raises

This is a calf hit exercise that makes this area stronger and firmer.

How to practice

  • Stand upright with your feet shoulder-width apart, with your toes open, hands on hips or in front of chest.
  • Squat with your knees so that your knees are parallel to the ground.
  • While you are squatting, lift your heels off the ground and hold for two seconds.
  • Lower your heels and return to starting position.

4. Side Lunges

Side Lunges

Side Lunges are also one of the Lunge exercises that help reduce thigh fat and increase leg strength.

How to practice

  • Stand up straight, feet shoulder-width apart.
  • Take a big step towards the right. Lower your knees and push your buttocks to the right, left leg straight. At the same time lift the chest muscles and tighten the abdominal muscles.
  • Repeat with the other side.

5. High Knee Toe Taps

High Knee Toe Taps

This exercise requires you to work out at a quick pace and quite laborious.

How to practice

  • Stand facing a bench or small chair with your hands on your sides.
  • Lift left leg to touch chair, then switch legs so that right leg touches chair quickly and continuously.
  • Keep your back straight and lift your chest muscles throughout this exercise.

6. Squat Jumps

Squat Jumps

The Squat Jumps are a Squat enhancement that shapes the thighs and legs.

How to practice

  • Stand up straight with your feet slightly wider than your hips.
  • Keep your center of gravity on your hips and lower into a squat, arching your knees until your thighs are parallel to the ground.
  • Jump as high as you can and straighten your legs. Stretch your arms down to the sides of your body to gain momentum and keep your back straight, expanding chest muscles.
  • Feet touch the ground and gently adjust the curvature of the knees. Continue to repeat the above movements.

7. Single – Leg Calf Raises

Single-Leg Calf Raises

Single Leg Caft Raises is quite gentle but effective in strength training legs.

How to practice

  • Stand up straight, feet hip-width apart.
  • Raise left knee to hip level, right heel tiptoe with hands on hip or behind head.
  • Tighten your abs to get your right heel up as high as possible.
  • Hold for 3 seconds, then lower your heels to touch the ground.
  • Repeat with the other leg.

8. Curtsy Lunges

Curtsy Lunges

Curtsy Lunges is also a group of leg exercises that are easy to perform without tools. These Lunges are just as effective as the Squat leg exercises in making the legs slimmer.

How to practice

  • Stand upright, feet hip-width apart.
  • Step right foot diagonal back to align with left leg, lower knee down to slack position.
  • Use right leg force to stand up and lift right leg to starting position.
  • Repeat with the other leg.

9. Pistol Squats

Pistol Squats

This Squat is a bit more demanding than other leg exercises, but also very effective.

How to practice

  • Stand up straight, feet side by side.
  • Lift left leg a few inches, then stretch forward, flexing right leg.
  • Bend right knee, keeping weight on hips and squat, while lifting left leg to hip level. Extend arms straight forward for balance.
  • Bend your knees to 90 degrees if possible.
  • Use force on your right toes to straighten your legs and return to starting position.
  • Repeat with the other side.

10. Side Leg Raises

Side Leg Raises

You can apply Side Leg Raises to warm up before training. This exercise is not only good for your legs but also helps you have a slimmer waistline.

How to practice

  • Lie on your side, legs stretched and stacked. Rest your forearms on the ground and lift yourself up. You can lie down on a rug to ease your hand pain.
  • Slowly and controlledly raise your upper leg towards the ceiling. Be sure to lift only from hips and buttocks, not lower back.
  • Return to the original position.
  • Repeat with the other side.

11. Inner Thigh Leg Raises

Inner Thigh Leg Raises

Inner Thigh Leg Raises gently work the inside of the thighs.

How to practice

  • Lie on your side, legs stretched and stacked. Rest your forearms on the ground and lift yourself up. You can lie down on a rug to ease your hand pain.
  • Place upper leg in front of lower leg, bend your knees.
  • Slowly and controlledly lift your lower leg up towards the ceiling. Keep the body steady throughout the entire procedure.
  • Return to starting position.
  • Repeat with the other side.

12. Single – Leg Glute Brides

Single-Leg Glute Brides

You can lose belly and butt fat with this Single – Leg Glute Brides.

How to practice

  • Lie on your back with your knees bent and your feet on the floor.
  • Lift right leg up and straighten knees, keeping upper thighs parallel. Toes straight up to the ceiling.
  • Use force in your left leg to push your hips up, while tightening your thigh muscles. Try to keep your shoulders to your knees straight in a diagonal.
  • Hold this position for a second or two, then lower yourself.
  • Repeat with the other leg.

13. Inverted Thigh Openers

Inverted Inner Thigh Openers

The Inverted Thigh Openers are one of the fairly simple leg exercises and easy to practice.

How to practice

  • Lie on your back with your knees bent and your feet on the floor. Lift your right leg up, knees touching each other, straighten leg facing the ceiling.
  • Gently bring your right leg as far away as possible to the right side while keeping your hips and lower back close to the floor.
  • Return the foot to its original position.
  • Repeat with the other leg.

The above exercises are quite simple that you can do at home. No matter how busy you are, you should still set aside some free time during the day to practice and strengthen your legs!

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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