BEST LOWER BODY WORKOUT THAT CAN BE DONE AT HOME:
Exercising at home is a great way to save money, avoid crowds, and get in top shape. One of the most overlooked parts of your workout is your legs. This usually happens because leg exercises are plentiful and not too strenuous. But it's important to exercise all of your muscles when getting in shape.
One of my favorite exercises for the legs is the exercise leg workout performed at home. Not only is this a great workout for people of all fitness levels, but it doesn't require any special equipment either!
Keep in mind that you should also do weight training and cardio to keep your body healthy and lean. This leg workout can be used as a full-body routine by alternating cardio with some free weights and some plyometric push-ups. Here is what you'll need:
Steps 1 - Outer Thighs
It's also important to stretch before getting started so that your muscles will be fully warmed up. Once you complete this routine for a few weeks, you'll notice that the tone of your legs will be getting tighter and more muscular.
Steps 2 - 3 -- Legs
The best leg day would be the one where you don't even think about it. Just get up, grab something to eat (if anything), maybe work on your computer, and make sure to stretch out your legs before you go to sleep at night.
Sometimes if I don't feel like doing this workout, I'll just ride my bike to work and back. Of course, it's good for you to ride your bike every once in a while, but doing it as your "exercise" isn't as effective as doing a real leg workout.
So rather than just riding your bike to work and back, try pedaling out of the saddle for at least half of the ride. That way you'll work more of your leg muscles which will make them stronger. Plus it's fun!
Your legs are very large muscles that can become easily injured if you work them too hard on any given day. Exercises should be done 3-4 times a week. If you do them too often, you could injure yourself! So try to squeeze in at least 1-2 days each week where you don't exercise.
Exercise leg workout at home - stretches
1. While sitting on the floor, bend your legs so that your knees are bent at about a 90-degree angle. Now wiggle your toes back and forth for about 10 seconds.
2. Then pull one leg up to the side of your body while holding it there for 5 seconds. Then repeat with the other leg to the other side for 5 seconds each time.
3. Now while sitting on the floor, bend your legs so that your knees are bent at about a 90-degree angle. Now wiggle your toes back and forth for about 10 seconds. Then pull one leg up to the side of your body while holding it there for 5 seconds. Then repeat with the other leg to the other side for 5 seconds each time.
These are just some of the exercises that you should do to have a "healthy" leg workout. If your knee isn't injured, you can do these all day every day without problems!
Exercise leg workout at home - cardio
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1.) Step/Skipping
This leg exercise is great for people who are really busy throughout the day. You can go to work, run errands around town, etc... while still getting in your exercise. Start off by jumping up and down on one foot for 1 minute. Then step once then jump up again for another minute. Then step twice then jump again for another minute each time. Finally, jump up to about chest height 3 times then do it one more time for a total of 4 minutes.
2.) Walking on the Spot
Lift one knee up & make sure your calf and thigh make a right angle. Now lower the leg and do the same with the other leg. Do 15 repetitions of this exercise to get maximum results.
3.) Side to Side Lunges
Stand with your feet together. Hold on to a chair or countertop for balance. Bend your right leg out to the side so that it is parallel to the ground while keeping both knees straight. Make sure that your left heel stays planted on the ground so that you don't let it roll off of its edge. Slowly bend at your waist while lowering your left hand to the ground. You can also extend your right arm in front of you to help with balance. Straighten both legs and then repeat on the other side.
4.) Jumping Jacks
Stand straight with your feet shoulder-width apart and place a dumbbell in each hand. You can follow the same steps with your arms stretched out by your side if you have no access to dumbbells. Bend your knees slightly and swing both of your arms down so that they meet at the midline of the body. As the arms slowly go down, slowly open up the legs into a V-shape position. Exhale as you do this. Swing your arms upward as you stand up. Gently bend the knees slightly as the knees go up. The arms should not move independently of one another. Imagine using a saw and following a straight line as they rise and fall, and do not forget to exhale strongly as you lift the legs. Repeat the steps (exhale and move arms and legs as described above). Repeat the same motions at least 10 times for beginners.
5.) Squat Jumps
Squat jumps are one of the best ways to get your heart rate up in a short period, and they're also one of the best workouts you can do for your legs, backside, and core. That's because squat jumps involve movement in three planes: in addition to vertical (up-down) movement like with traditional squats, you're also moving forward in space; then there's backward (coiled) movement before jumping up; and finally, there's upward (explosive) movement when you jump. Here are five steps to perfecting your squat-jump technique!
1.) Start by standing tall with feet pointed forward. Keep your knees lifted off the ground.
2. ) Now, while keeping your knees lifted, bend your hips to lower your behind toward the floor. Make sure that your knees remain over (not in front of) your toes as you squat.
3.) At the bottom of the squat, jump off both feet with enough force to propel yourself into the air. Land softly by bending forward at the waist and knees; do not stand upright after landing!
4.) Squat down again and repeat for a total of 10 jumps (5 per leg); repeat 2-4 times per day.
5.) Make sure to repeat steps 1-4 correctly.
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