It is truly impressive how much some people are dedicated to fitness and the shaping their bodies. But, for many of us working out and exercising isn’t really a fulfilling task, like let’s say watching Netflix. But, admit it, you want results without having to sweat so much.
So, let’s find some compromise. If you don’t want to go to the gym, or you can’t really find the time there are really simple and easy exercises at home to target the troublesome areas. The legs for instance. Our legs are the parts of the body that we usually neglect when it comes to working out.
And, they do not deserve to be neglected. You rely on the leg muscles to get you through a day of working, walking and completing tasks.
So, these leg exercises are not only good for weight loss but also for building up leg strength.
And, don’t worry, you won’t need too much time or effort. Here are 4 simple exercises that you should do before going to bed and it will take you just a few minutes of your time, courtesy of Providr. These exercises target the front, the back, and the inner thigh surfaces.
1. High-Knee exercises
This is an easy exercise to start your workout with. It targets the upper thighs but as well it tones the core, the buttocks, and the calves. Plus, it increases your metabolism, since it helps burn calories faster. According to livehealthy.chron.com you should start performing this exercise, standing with your legs about shoulder-width apart. Then, start lifting one leg and bringing the knee up towards your chest. Hold for one or two seconds and lower it back on the floor.
Repeat the same with the other leg. The website also advises not to arch or round your lower back and to keep your pelvis stationary because an improper form can cause back strain.
2. Deep/Full squats
Deep squats are good for your knees. This exercise activates the gluteal muscles and works the leg muscles better than parallel squats. Even though it is not really easy you can always determine yourself to learn how to properly do it. According to the bodyrock.tv there are many ways in which the full squat is actually good for you.
Also, according to the website, studies have shown that there is not a difference in the impact on the knee between the parallel and full squats. In fact, the full squats may increase the knee stability if performed properly.
So, let’s learn the proper way to do a squat. The hips and the butt need to go low enough so that you are almost in a crouching position. Also, your feet need to be flat on the floor. The exercise strengthens ligaments and promotes good flexibility at the ankles and the hips as well.
3. Lateral leg raises
This exercise utilizes multiple muscle groups and offers many functional advantages, according to Livestrong. Even though it seems really easy, it is important to perform it properly in order to prevent injuries. You should keep one side of the body in contact with the ground, also make sure that your back is in line with your legs. Start lifting your upper leg about 45 degrees and lower it slowly, while also keeping your core muscles tight.
If you want to do up-right lateral leg raises, the leg should move outward. First, stand up on your right leg, keep your knee slightly bent. Hold your left foot off the ground and lift the leg as high as you can, trying to make a 45 degree angle with the floor. Then lower it in the initial position and repeat.
4. Inner thigh lifts
This exercise will strengthen your inner-thigh muscles. It is a great choice of exercise if you are aiming towards toned legs. Just like in the picture below, in lying position start lengthening the bottom leg and crossing the top leg over the bottom one. Also, you can rest your head on your hand. You should make sure that your waist is pulling away from the floor.
This exercise offers different options. Popsugar lists a few of them. For instance, you can do straight-up lifts without letting the leg you are lifting touch the floor. Or you can do tiny pulses instead lifting your leg and lowering it down. If you really want to feel the burn try making small circles clockwise and then counterclockwise as you lift the leg off the ground.