Fitness Workout - Leg Exercises
When you are trying to determine the best leg exercises for you, you should first know how you want your legs to look once you have reached your goal. For example, if you are just looking to tone your legs, build a little muscle mass or are you looking to make your calf muscles pop when they are not even being flexed.
For obvious reasons, if you are looking to tone and add a little shape to your legs you wouldn’t do the same workout as a body builder. However, in most circumstances adding some muscle mass and flexibility to your legs will benefit you during other exercises. Your balance will be improved and your joints will be better lubricated for jogging, running or even walking. This in itself can minimize some of the discomfort you might have when you initially begin an exercise routine for your legs.
Spinning
Among the most popular leg exercises for strengthening and toning the leg muscles is spinning. This is a very simple exercise that you can add your own twists to make it more or less difficult. For this exercise you will need either a bike or a stationary bike. Keep in mind if you are using s bike you will also be working other muscles throughout your body. The terrain you choose to ride on will also have an effect on the various muscles you use.
Knee Exercises
If you have a particular target area that you want to work on, such as your knees you can try these exercises. They are not as good as the above mentioned for cardiovascular workout, however they can improve flexibility of the knees as well as strengthening them.
For the first exercise you will need a sturdy chair. A wood dining room chair will work great. Begin by sitting straight up in the chair. Relax, you don’t want to have your body tensed up. Put your legs in front of you with your knees bent at a 90 degree angle. The next part is extremely simple. Tighten up your thigh muscle in one leg. Hold for about 5 seconds, then release. Switch legs and repeat. Repeat ten times.
Another exercise for your knees is done in a chair. You will need to sit in the same position as you would in the above mentioned exercise. In this exercise you will need to cross your ankles. This will add strength to your muscles surrounding the knees. With your ankles crossed you will now lift your legs. To do this you should push with the leg that is behind, lifting the leg on top.
Switch legs and repeat. You should continue to do this for about 10 reps. As you begin to strengthen the muscles you can increase the number of reps you do. Just be sure that you continue to breathe normally.
Calf Burns
If you are looking for a slightly more intense workout, something for your calves might better suite you. For this you will need to be on a flat surface, preferably a wooden floor or a mat. This exercise should not be done on a cement floor.
Begin by standing straight up with your toes apart, slightly. However your legs should be together. Hold your balance. Once you feel you are well balanced you should then “tippy toe”. To do this you will need to balance on the balls of your feet. If you are well balanced you should be able to do this and hold the position for five seconds. If you cannot hold your balance you should point your toes out a little more and try again. Do this for ten repetitions. You can increase your “tippy toe” time as needed.
Another variation to this exercise is bending your knees. This should be done when you are flat footed on the ground. In doing this you are also working out your gluteus maximus as well as your thighs. Straighten the stance and then repeat this ten times as you lower your heels.
Fitness Exercises
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Fitness Guide – Basic Stretching Exercises for Any Sport
Fitness Guide - Flexibility Training Exercises
Fitness Guide - Abdominal Exercises, Benefits and Limitations
Warm-Ups Routine Before Exercising and Workouts
Fitness Guide - Back Flexibility and Strength Exercises
Fitness and Exercises Guide – How to Avoid Workout Injuries
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