Why it's great: Jumping jacks are my all-time favorite. You don't need equipment or coordination, there's no impact, and it's a great way to warm the body up and get the heart rate going. How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides. Why it's great: This is the true single-leg test.
Your inner thigh muscles, quads, hamstrings, and glutes are all working overtime. How to: Start standing about two feet in front of a step, holding a weight in each hand. Extend left leg back and place left foot on step. Bend knees to lower body as far as you can or until knee hovers right above the ground , keeping shoulders back and chest up.
Pause, then press through right heel to return to start. Why it's great: Spending lots of time under tension in proper squat form is guaranteed to light up your inner thighs, so don't underestimate the power of slowing things down. How to: Stand with feet shoulder-width apart, hands clasped in front of chest.
Push hips back and bend knees until thighs are nearly parallel to the floor. Hold for up to 30 seconds. Perform up to 10 reps, then immediately continue on to your next move. Why it's great: A full single-leg deadlift requires a lot of stability and unilateral strength. How to: Stand on left leg with right palm facing towards thighs, holding a kettlebell.
Extend left arm to the side for balance and keep left leg slightly bent. Lean forward, lifting right leg straight behind body until torso is parallel to mat, and kettlebell is almost touching the ground. Drive into left heel to return to the standing position on both legs. Why it's great: Reaching over helps to facilitate more glute activation and helps with core stability.
How to: Stand with feet wider than shoulder-width apart, hands at sides. With right hand, reach down toward foot, lowering body until left knee is bent to 90 degrees.
Immediately repeat on the other side. Continue for up to 30 seconds. Why it's great: Nothing fires up the inner thighs like a sumo stance! How to: Stand with heels shoulder-distance apart, then turn toes open slightly. Hold a kettlebell or dumbbell in front of hips. Bend knees, reaching hips back, and lower down into a squat. Allow arms to hang so that the weight remains under shoulders. Lower until hips are slightly below the level of knees. Pause at the bottom for two seconds, then drive into heels to return to standing.
Why it's great: This tweak on lunges increases your range of motion and time under tension, boosting the challenge for your inner thighs and entire lower body. How to: Stand up straight on small riser, step, or box with a set of weights cleaned in front of your chest. Lift right knee up to hip height in front of body, then bring it behind body until the ball of foot reaches the ground. Slowly lower down until both knees form degree angles.
Return to your knee-lifted position. Why it's great: This single-leg-focused hold helps even out your lower-body strength and improves running mechanics. How to: Stand up tall, then take a large step forward. From here, bend knees and lower body until knees are bent to 90 degrees. Perform five on each side, then immediately continue on to your next move.
Why it's great: Step-ups are a great way to train unilateral strength, single-leg balance and coordination, as well as work the glutes. Dancing is a fun and fast way to tone your legs. You can take a class or follow videos at home.
There are many types of dancing, including salsa, hip-hop, and line dancing. Choose your favorite! Dancing also increases your heart rate, improves balance, and enhances your memory. Look for organized dancing near you, like guided country line dancing, salsa classes, or aerobic dance.
Or just turn on some music at home and move. Jumping rope also sculpts your leg muscles. It works the calves while increasing your heart rate. When you do leg exercises, pause and contract your muscles. This contraction further engages the muscles, which helps maintain strength. You can do this with many types of moves, including squats and bridges. This can slow down recovery and weaken muscle. Instead, let your legs rest.
This will allow time for your muscles to repair and get stronger. Occasionally, lead with your nondominant side. This is good to do when you walk or climb stairs. Otherwise, if you always lead with your dominant leg, you might develop muscular imbalances. For optimal recovery, do foam roller exercises for the legs. It can loosen tight muscles and realign tissue. Using a foam roller also improves overall exercise performance.
The body stores carbohydrates as glycogen. During exercise, it uses glycogen as energy. Poor hydration also speeds up glycogen use. Low glycogen can lead to muscle fatigue and impaired performance. To get the most out of your leg workout, stay hydrated. This is especially important on hot days. Eating enough calories is key for building muscle. It provides energy and maintains strength in your legs and body. Your caloric intake depends on your activity level and specific needs.
You can talk to a dietitian or nutritionist to determine your recommended intake. For maximum leg and body strength, eat a well-rounded diet. This includes adequate hydration and macronutrient intake. After exercise, focus on carbohydrates and protein.
Carbohydrates replenish muscle glycogen, while protein supports muscle repair. Foods with added sugar provide low-quality calories. This may contribute to unwanted weight gain in the legs. Limit or avoid foods with added sugar. This includes sugar-sweetened drinks, breakfast cereals, and packaged snacks. Eat more unprocessed, whole foods instead. Try these tips on a regular basis. Once you've completed all sets of each move, rest for two minutes, then continue onto the next.
After you've finished all of your exercises, you're done! Why it rocks: This supported hinging movement is a phenomenal way to activate your hamstrings, glutes, and core without placing added stress on your lower back. How to: Wrap a resistance band around thighs and lie down with knees bent, feet on the floor 12 to 16 inches from butt, and arms by side pressed into mat.
This is your start position. Engage core, then press into heels and squeeze glutes to lift hips toward the ceiling. Pause in this position and press knees outward to stretch the band. Return to start. That's one rep. Complete two sets of 10 reps, resting as needed between sets. Why it rocks: This banded move fires up your glute medius muscles a.
How to: Start standing with a resistance band wrapped just below knees, feet under hips, and hands clasped in front of chest. Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor. Engage glutes and press back up through heels to starting position. Repeat on the other side. Why it rocks: Because of its countless performance and everyday benefits, the squat is one of the most important functional compound exercises everyone should master.
How to: Start standing with feet hip-width apart, holding a weight in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Press back up to start. Complete three sets of six to 10 reps, resting as needed between sets. Pro tip: If you can increase weight from set to set, go for it! Why it rocks: This unilateral a. Talk about a triple-whammy. How to: Start standing about two feet in front of a step, holding a weight in each hand.
Extend left leg back and place ball of left foot on step. Bend knees to lower body as far as you can or until knee hovers right above the ground , keeping shoulders back and chest up. Pause, then press through right heel to return to start. Complete three sets of eight to 12 reps on each side, resting as needed between sets.
Why it rocks: This is a popular variation of the conventional deadlift because the wider stance and foot placement target the glutes and inner thighs. How to: Holding two kettlebells or dumbbells, start standing with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in.
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