Best Leg Workouts
Exercises that strengthen the legs benefits not just the legs but the whole body. These exercises help burn calories, reduce cholesterol, reduce the risk of diabetes, hypertension (high blood pressure), and arthritis. It is important to exercise your legs because strong legs improve overall strength, reduce your risk of injury, and maintain a healthy weight. There is no single best workout for the legs. Several different exercises are required to strengthen the legs, along with an appropriate diet.
These exercises can effectively burn calories, sculpt, and strengthen your legs. These exercises require no equipment and can be performed at home:
Squats are one of the best exercises for the legs. These sculpt the buttocks, the waist, and the hips. Squats are done while standing up and hence can be performed even if you have back problems. Stand with your feet about shoulder-width apart and squat, squeezing your buttocks and core. You may perform the same with weights to increase resistance and burn more calories. Remember to squat from your hips; the knees should not bear strain.
Step-ups are like one-legged squats. The repetitive movement will work your thighs, hips, and buttocks. You need a knee-height plyometric box or a raised platform.
- Plyometric squat
Jumping plyometric exercises can effectively strengthen your legs and burn calories. To do a plyometric squat, stand with your feet shoulder-width apart and squat. After this, jump up and land softly back into the squat position. You may do three sets of eight reps of this. You may perform the same with weights to increase resistance and burn more calories.
- Side lunge sweep
Stand with your feet together and place your hands on your hips. Step out to one side and lower into a lunge and then repeat on the other side. You may do 15 reps on each side. You may perform the same with weights to increase resistance and burn more calories.
- The single-leg circle
Lie back on a yoga mat with your arms by your sides. Stretch and light your leg out toward the ceiling. Then draw circles or the alphabets in the air with your leg five times. The same should be repeated on the other side.
- Side shuffle switch
This is a fast-paced workout that exercises the legs and increases the heart rate. You need to stand with your feet together and keep your arms by your sides. You have to quickly shuffle by taking three steps to one side and then on the other.
- High knee toe taps
Stand straight with your hands on your hips or by your sides and light your knees as high as possible with a jump, alternating between the two legs.
Aerobic exercise running can help strengthen the leg and lose overall body weight and calories. You can begin with brisk walking and gradually switch to jogging and running.
- Indoor or outdoor cycling
Cycling is one of the fastest ways to tone your legs. It’s a high-intensity workout but has a lower impact compared to jogging or running.
Dancing is a fun and effective way to exercise the legs, lose overall body weight, and improve flexibility. Make sure you wear a good pair of sports shoes while dancing.
- Jump rope
Jumping rope sculpts your leg muscles and works out your entire body. You may start skipping for 20 seconds continuously and gradually increase the time to 60 seconds at a stretch.
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Common Medical Abbreviations & Terms
Doctors, pharmacists, and other health-care professionals use abbreviations, acronyms, and other terminology for instructions and information in regard to a patient's health condition, prescription drugs they are to take, or medical procedures that have been ordered. There is no approved this list of common medical abbreviations, acronyms, and terminology used by doctors and other health- care professionals. You can use this list of medical abbreviations and acronyms written by our doctors the next time you can't understand what is on your prescription package, blood test results, or medical procedure orders. Examples include:
- ANED: Alive no evidence of disease. The patient arrived in the ER alive with no evidence of disease.
- ARF: Acute renal (kidney) failure
- cap: Capsule.
- CPAP: Continuous positive airway pressure. A treatment for sleep apnea.
- DJD: Degenerative joint disease. Another term for osteoarthritis.
- DM: Diabetes mellitus. Type 1 and type 2 diabetes
- HA: Headache
- IBD: Inflammatory bowel disease. A name for two disorders of the gastrointestinal (BI) tract, Crohn's disease and ulcerative colitis
- JT: Joint
- N/V: Nausea or vomiting.
- p.o.: By mouth. From the Latin terminology per os.
- q.i.d.: Four times daily. As in taking a medicine four times daily.
- RA: Rheumatoid arthritis
- SOB: Shortness of breath.
- T: Temperature. Temperature is recorded as part of the physical examination. It is one of the "vital signs."
How Many Days a Week Should You Not Workout?Working out is key to staying fit and healthy, but people sometimes overdo it. Research shows that most adults should take one or two full rest days every week. The exact number of recommended rest days depends on a range of factors like your age and activity levels.
What Is a Good Gym Routine for Beginners?As a beginner, it's wise to engage a fitness professional or certified gym instructor during your first few workouts. To sustain the benefits of working out, you will need to keep exercising regularly and create a schedule, or set goals to guide you.