Leg days are very important for any exercise routine. Not only will it make your legs look toned and great, but also help in keeping you moving all day long. Training your lower body muscles will help in strengthening your joint and flexing your muscles, which will make it easier for you to perform your daily activities and cut down the risk of injury. Moreover, it increases the range of motion and corrects your posture.
Why it is important for women
Including a leg day in your workout is important for women because they tend to have wider hips than men and there is a wide gap between the knees and joint of the hips. This puts a lot of stress on the knees and makes them prone to knee injuries. Performing leg exercises strengthens the bones and provides more support to the body and reduces the risk of injuries.
Legs are one of the biggest muscles in the body and they require more energy and result in a greater burning of calories. But that does not mean you need to have a complicated exercise routine. One of the most effective ways of targeting your lower body muscle is bodyweight exercises. The following are some exercises that you can do to strengthen your lower half.
Stand two feet away from a sturdy bench or chair, facing your back. Keep your feet hip-distance apart and your hands by your side. Your shoulder should be neutral and you should look ahead. Now, put your left foot on the bench behind you (keeping your thighs and shin perpendicular to each other). Also, keep your right leg straight. Bend your right knee and squeeze your glute before lowering your pelvis toward the ground. Go down until your right thigh is parallel to the floor and your knee is directly over your ankle. Pause for 2-3 seconds before pressing your right heel into the ground and straightening your right knee to complete one repetition. Repeat for 10 repetitions before you switch the leg.
Stand straight on the ground while keeping your legs slightly apart from each other. Now, hold a dumbbell in your right hand in front of your right thigh. Shift your entire body weight to your right leg, before raising your left leg straight behind your back. Simultaneously, hinge your back at the hips, so that your torso remains parallel to the ground before lowering the weight toward the floor. Keep your body in a straight line and your core tight. Pause for a few seconds before pushing through your left heel to stand straight on the ground. Pause for a while, squeeze your glutes before repeating the same for 10-15 times, then switch your leg.
Stand straight on the ground. Keep your feet slightly wider than hip-width apart. Now, hold a kettlebell close to your chest using both your hands. This is the starting position. Bend your knees and lower down into a squat (thighs parallel to the ground). Your spine and neck should be straight. Pause for 2-3 seconds before you return to your starting position.
Lie down on your back with your knees bent. Place the soles of both your feet on the floor. Keep your legs hip-width apart. First, extend your right leg in front of you. Now take a deep breath before squeezing your glutes and pushing your hips toward the ceiling. Lift your hip as high as you can. Hold the pose for 2-3 seconds before bringing your butt down right above the floor. Do not touch the ground. Repeat the movement 10-15 times before you change your leg.
Come down to all your fours with your knees hip-width apart and wrist right underneath your shoulders. Balance your body weight on your right leg before lifting your left leg outward (with knees bent) till it reaches your hip height, then straighten your leg to the side. Pause for 2-3 seconds before you bend your knees to bring it back to the starting position for completing one repetition. Switch and repeat the exercise with your right leg.