When it comes to developing and shaping your body, I guess the most abhorred portion is where you are required to work on your legs. As a result, most people prefer working on their arms and chest and avoid a proper leg workout.

It is true that training your legs is indeed very difficult- yet if done properly, you can achieve wonderful results within a few weeks!

Here’s a simple leg workout that you will be able to try out at home:

To achieve the best possible results from this workout regime it is advisable that you devote an entire day to training just the leg portion. Truth is that a leg workout is so exhausting you will be unable to train any other part on the very same day.

Try a weight belt of a good quality when using heavy weights. The first rule is to keep your back straight, you head held high and your abs tight. This will not only increase the efficiency of your training, but also reduce the risks of injuring yourself during the workout.

Heavy exercises are mandatory to build and improve the muscles of your legs and thighs only then will you be able to attain those coveted and shaped legs that you desire. Having strong thighs is mandatory for such heavy weight exercises, and training them properly is important. You require special training to develop the muscles of your hamstring and things and the following exercise promises to help you out.

Try the Squat exercise: this helps build up the muscle mass in your legs and thighs.

Stand with your feet slightly apart according to your shoulder width. Standing widely will develop the inside of your thighs, and standing with your legs closely will develop the outer area. The barbell should be placed on the back of your shoulder while standing on the rack. Now hold the barbell and walk out of the rack. Stand in a straight posture, making sure that your legs are stretched out. Bend your knees slowly, and now lower your body. Make sure you move slowly to avoid a strain. You must remember to keep your back straight with your head up. Continue doing so until your thighs form a parallel line to the ground. With exercise and patience you can even lower your body to a larger extent. Slowly rise up and stretch out your legs. Repeat the process at least twelve times to reap benefit.

Another tip is to spend some time in warming up your body. This is a very important part of overall exercising as it helps you from straining any muscle unnecessarily. You could do simple stretching exercises, spot jogging or jumping as part of your warm up session.

It’s advisable to get the help of a physical trainer to proceed with your leg workout regiment in the beginning. He/she will be able to guide you on doing these exercises properly. After learning the proper method of exercising, you can start doing them without any help. Any good gym worth its weight will have several machines dedicated to leg workouts so boredom shouldn’t be a factor.

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

Say Goodbye to Those Chicken Legs With This Leg Workout!

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Of course, before embarking on an exercise regimen to shape up your legs or any other part of your body, you should always consult with your doctor first. It’s important that you don’t overdo your leg workout to start with, or you could cause yourself a serious injury.

Hitting the gym, riding your bike or going for long walks or runs are all good ways of exercising your legs. But these methods require setting aside a block of time in your day and sometimes that time just isn’t available.

Many people get good results using a stationary bike at home. While this method is convenient, it has potential drawbacks. When you ride a bike down the street, you encounter varying resistance as you go up hills and down sloping roads.

On a stationary bike, however, your ride is going to be the same all the way, unless you have a bike where you can set the resistance to varying levels. Then again, even this can be misleading. You can spend months regularly riding on a stationary bike with adjustable levels and feel confident that you’ve been getting a good leg workout, only to then take a ride on a real bike and be amazed by how quickly you get tired out and how sore your legs feel afterward.

If you want to get a good leg workout, you don’t have to spend a lot of money at the gym or buying expensive exercise equipment for your home. There are many exercises to build leg strength and flexibility that don’t require anything more than a few simple pieces of equipment you will find in your home, such as a bench or a chair. Look online for leg exercises, or consult your health care specialist for suggestions.

photo credit: Let Ideas Compete

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

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Cable front squat

The cable front squat is excellent for your quadriceps and hamstrings and can also help to develop stability and balance. This exercise will also give your gluteals a great workout.

To perform the cable front squat, start by standing up straight, a small distance away from the machine, feet hip-width apart. Hold onto the handles with your hands facing each other and your elbows bent so your hands are up next to your shoulders.

Hold your abs in tight and as you inhale slowly lower your body down to a seating position. Make sure you knees don’t go over your toes or out to the sides, keeping them in line with your hips. Next slowly push up through your heels as you exhale, returning to the starting position.

Cable leg extension

Another great gym leg workout for your quadriceps and gluteals, and also good for developing your balance. Stand with your back to the cable machine, one foot in the support strap and holding onto the support bars behind you.

As you exhale, slowly raise your foot out in front of you, extending at your hip to roughly a 90 degree angle, or as far as you can without compromising your posture. Keep your supporting leg slightly bent. Return to the starting position slowly as you inhale, keeping your posture tall and upright and holding in your abs throughout the exercise.

Repeat the desired amount of reps on this leg then repeat again with the other leg.

Cable leg curl

An excellent exercise for your hamstrings and calves as well as helping with balance and stability. Stand facing the machine, hold onto the support bars with both hands, place one foot into the support strap.

As you exhale, slowly lift your foot up towards your butt. Your supporting leg should be slightly bent and your hips and knees in line with each other.

Inhale and slowly lower your foot back to the floor and, without touching the floor, repeat the exercise the desired number of reps. Change legs and repeat on the other side.

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

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You’ll need a few pieces of equipment which are relatively cheap and well worth the investment. For the first swimming leg workout you’ll need a kickboard. Hold the kickboard out in front of you while swimming laps and really focus on kicking your legs as full as you can. In other words, use the whole leg while kicking and not just the feet or calves. This will tone and build up your leg muscles.

The next piece of equipment you will work out with is swim fins. You don’t want diving fins but fins specifically designed for swimming which are much shorter. Wear your swim fins while swimming laps, they not only help you to swim faster but are excellent for toning the muscles in your legs.

This last exercise you don’t need any equipment, you will simply run up and down the length of a pool or in the ocean up to about waist deep. Your legs will get an excellent workout and you’ll also be getting a great cardiovascular workout with this exercise. To increase the intensity, try running with your hands on your head so you’re not using the momentum of your arms to help you out. This will work the legs even harder.

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

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In this full leg workout, go through each exercise once, resting for one minute between each set. Repeat the complete set of exercises a second time.

1. Squat

Using hand weights, choose a suitable weight and hold one in each hand. Stand up straight with your feet together and hand weights down by your side. Squat down with, keeping your chest up and your eyes facing forward. Perform 15 squats, keeping your legs together throughout the exercise.

2. Walking Lunge

Again you will be using hand weights for this exercise. The starting position is to stand up straight with your feet slightly apart, legs straight and hand weights down by your side. Now lunge forward with your right foot first, ensuring your right knee is in line with your right toe on the lunge. Make sure your knee doesn’t go beyond your toe at any time. Next, bring your left foot up next to your right foot then repeat the same movement, lunging your left foot forward. This is one repetition, repeat 14 more on each side, totaling 15 reps.

3. Sumo Squat

Stand with your feet apart and toes pointed out. Hold one hand weight in both hands in front of your body, resting down so your shoulders are relaxed. Squat down so your knees track over your toes, hold at the bottom for a couple of seconds then come back up. Keep this movement smooth and slow throughout. Repeat another 14 of these sumo squats.

4. Lunge

Standing with legs together, holding hand weights in both hands, lift the weights straight up above your head. At the same time as you lift the weight, step your right leg out behind you, forming a 90 degree angle with the ground. Your left leg will bend at the front, also forming a 90 degree angle with the ground. Ensure your left knee doesn’t travel over your left toe. Repeat this on the other side, making one set. Perform 14 more sets, totaling 15 sets.

5. Reach up

Start this exercise squatting down with your legs very wide and your knees at a 90 degree angle to the ground. Put both hands on the ground in front of you then push off and stretch up, straightening your legs and reaching your arms high above your head. Repeat this exercise 15 times.

Once you have been through this full leg work out twice, your legs should be feeling it! Don’t forget to stretch well, both in between each set and a longer stretch at the end of the workout.

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

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Your starting position for this pilates leg workout is lying face down with your hands supporting your forehead. Your legs are extended with your feet flexed and turned out.

Place the small cushion or pillow between your thighs. Hold in your stomach to support your lower back.

Now, as you breath out, slowly raise your legs about 5 centimeters off the floor. As the same time you are squeezing the cushion or pillow with your inner thighs and trying to touch your knees together. Don’t let the hips lift off the floor and keep your stomach sucked in throughout the whole movement.

Next, as you breath in, lower your legs down about 10% then repeat the movement above, on the next out breath.

Repeat these movements, breathing out and then breathing in for 15-20 reps. Rest for 60 seconds then do one more set of 15-20 reps.

Tip 1: Do not place any pressure on your elbows and be careful not to hunch your shoulders or arch your back.

Tip 2: If you find your knees are touching easily, find a bigger cushion or pillow for this pilates leg workout.

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The lunge is an excellent exercise as it promotes strength, balance, and coordination. It also tightens your lower body as well as strengthening your abs and back.

Easy Leg Workout Routine

• Stand next to a tall backed chair with your feet hip-width apart.
• Place one hand on the back of the chair for support.
• Hold in your abs and keep a straight back.
• Take a large step forward with your left leg.
• Your left knee should be above your left foot but not going past the toes.
• Your right knee will have a slight bend in it and your right heel will come slightly off the floor.
• Pause here for three breathes.
• Return your left foot back to your right foot and pause for one breath.
• Repeat the same movement with your right foot forward, pausing for three breathes on the lunge.
• Repeat this movement with both legs another seven times so you have done the exercise eight times with each leg – this is one set.
• Rest for one minute then do one more set.

Tip: Move slowly when you go forward but quickly when you go back.
photo credit: streetguy

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