Though often underrated, your legs are important! Use the best leg exercises to keep your legs conditioned and ensure that they stay healthy, strong, and free from injury.
While legs are not always the focus of a fitness program, it is important to give them a little bit of attention and care so they are able to do their job effectively. Your legs support your weight when you are standing or walking and also bear the load of anything you lift or carry. These important muscles are responsible for proper hip function and protect your knees, feet, and lower back from impact and injury.
Your legs consist of five main muscle groups, including the largest muscle in your body, and it is important to target all these groups to keep them toned, attractive, strong, and healthy. And you have no excuses because the best exercises can be done at home with little or no equipment. Dumbells or barbells are optional and can be added for extra challenge or increased resistance, but are not necessary for effectiveness or results.
1. Calf Raise. This exercise primarily targets your calf muscles and can be performed with only a step or stair. Balance the ball of one foot on the edge of a step with the other leg lifted slightly behind you. Slowly bend the leg on the stair and straighten as high as possible, making sure not to transfer your weight to the lifted leg. Complete three sets of twenty repetitions.
2. Hip Raises. This exercise is great for toning your hamstrings and glutes. Begin by lying flat on your back with your knees bent. Engage your abdominal muscles by pulling your stomach in and make sure to keep your back straight as you lift your hips, keeping your shoulders on the ground. Hold this position for a few seconds and then return to the starting position. Complete three sets of twelve repetitions.
3. Squats. Squats are one of the best choices for toning and conditioning and are often referred to as a complete exercise because they focus on all the lower body muscle groups including legs, lower back, and lower abs. Begin in a standing position and bend your knees until your thighs are parallel to the floor. To prevent injury, be sure that your knees are aligned with your ankles and behind your toes. To increase difficulty, begin with your feet farther apart or perform the exercise with dumbells held at shoulder height or a barbell held behind your head across your shoulders.
4. Lunges. Like squats, lunges are one of the most effective exercises and target all the muscles of the leg. They are very important for improving power and co-ordination and provide benefits to help with all types of sports. Start in a standing position with feet shoulder width apart. Step forward with one foot, keeping your back foot firmly planted. Shift all your weight to your front foot and bend your knees until the back knee almost touches the ground. Remember to keep your torso straight and your front knee far enough behind your front foot that you can still see your toes. Repeat until you have completed three sets of twelve.
5. Swiss Ball Curl. This exercise uses your own body weight to strengthen and tone your hamstrings. Lie on your back and place your ankles on a large inflatable exercise ball. Raise your hips off the ground until your ankles, knees, and hips are aligned in a plank position. Bend your knees, pulling your heels and the exercise ball toward you until your thighs and calves form a ninety degree angle. Extend your legs back to alignment position. Complete three sets of twelve to fifteen repetitions.
You can also tone your legs by setting your treadmill on an incline position or choosing to walk in a neighborhood with plenty of challenging hills. Running up stadium bleachers is also an effective leg conditioning exercise, but jogging up and down the stairs in your own home will work if you do not live near a sports arena.
With so many fitness programs being promoted, it is important that you not only choose the best leg exercises but that you learn how to perform and execute them properly so that you strengthen and condition without causing injury. Today is the time to begin taking care of your legs so that they will be able to take care of you.
http://health-and-fitness-needs.com is your online guide to attaining optimal health and fitness. Start toning and strengthening your legs today with owner and editor Dan Fowl's suggestions for best leg exercises.
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