Top 5 Exercises to get those legs ready for spring!
In the peak of winter, it’s easy to get caught up in all things warm and comfy. We wrap ourselves in layers and dive into oversized sweaters; we stay inside and binge-watch Netflix shows about vampires or zombies struggling to adjust to modern society. But when spring comes around, you can bet your boots that we’ll be itching to get outside again.
After all, there’s something special about a new season: after spending so much time indoors over the past few months, it feels good to take some fresh air again. And what better way to embrace the warmer temperatures than with some fresh new leg workouts?
With so many things competing for our time and attention over the coming months – from Easter eggs hunting to summer festivals – it pays to make sure you have an impressive collection of killer leg workouts ready for action in your locker. Because, trust us on this one: no girl wants to have chicken legs in short shorts come summertime!
Whether you’re
looking for ways to jumpstart your workout routine or want something more
challenging, these are the top 5 leg exercises you need right now.
1. 1. Squats
Squats are a great way to improve strength, overall fitness, and core stability. They are also a great way to burn fat and build muscle. One of the best reasons to do squats is that they target your quadriceps muscles. These are the muscles on the front of your thighs that help you lift your knees up when you squat down.
Squats also work your hamstrings and lower back very effectively. They strengthen the muscles in these areas so that you can stand taller and be more stable when you walk or run. There are two types of squats:
front-squat and back-squat. The front-squat has your feet wider than shoulder-width apart with your toes pointed outward. You then bend at your knees and hips as low as you can until your thighs are parallel to the ground. Fully extending from this position is called a full squat.
Front squats
Front squats are often used for rehabilitation purposes because they are easy on the joints compared to other types of squats.
Back-squats
Back-squats have your
feet shoulder-width apart with toes pointed forward. Then, you bend at your
hips and knees until your thighs are at least parallel to the ground. This type
of squat is often used for strength training purposes because it targets
multiple muscle groups while putting more pressure on the lower back than a
front squat would.
2.
2. Lunges
Lunges are a great exercise to tone and strengthen your thighs. They’re also a great way to improve your balance and 1coordination. This exercise can be done on a cardio machine or with a partner on the floor.
Lunges are performed by taking medium steps forward with one leg at a time, keeping the other straight behind you for balance. Start with the front leg, then alternate between each leg until both are complete. Start slowly and gradually increase speed over time.
If you have knee pain, it may be wise to try out different exercises until you find a comfortable one that works for you. Lunges have been proven to help ease knee pain, so give them a try! Risks of lunging:
High impact when walking or running.
High risk of injury
Lunges shouldn’t be done every day
Improper form can lead to knee injury
Gluteal muscles
They are
great because they help us to develop strength and endurance in our legs while
also helping with balance and coordination.
3. 3. Deadlifts
There are two main types of deadlifts: conventional and sumo. Conventional deadlifts use a barbell that is gripped with both hands at waist height. Sumo deadlifts use a barbell that is gripped with one hand at either end, typically the far end.
SUMO DEADLIFTS:
Start with your feet hip-width apart with your knees slightly bent. Lift the bar off the floor using only your hips to lower it to the ground. Press through your heels as you return the bar to the starting position. Imagine trying to pick up a pencil while standing on one foot and keep your head up throughout the lift. This helps you maintain focus and keeps your back straight.
CONVENTIONAL DEADLIFTS:
Start with your feet shoulder-width apart, knees
slightly bent, and barbell in an overhand grip. Set your upper chest
comfortably above the bar and keep your back flat throughout the lift. Drive
through your heels as you lower the bar to just below mid-shin height to
complete each rep. Your elbows should be pointed outward as you come down, not
in toward your body like a sumo deadlift.
4. 4. Step-ups
Step-ups are a great way to get your heart rate up and get your muscles active. They are also an effective way to build strength in the legs and core. There are a few different ways you can do step-ups, but the easiest is probably with a step or bench.
Step-ups involve putting one foot on the bench, then pushing off with one leg as you pull yourself up so that your bodyweight is raised on just one foot. Then repeat with the other leg. If you’re feeling extra ambitious, try doing step-ups while holding dumbbells or kettlebells above your head.
Be sure to take it slow and
focus on form so you don’t injure yourself. Another way to do step-ups is by
using a set of stairs in place of a bench. Just make sure the stairs have a set
height (usually between 5” and 8”) so that you can keep proper form as you work
out.
5. Calf Raises
Calf raises are a great exercise for the calves because it works to increase muscle size, strength and endurance. Calf raises are done by standing on a step or elevated surface with your feet shoulder-width apart and placing your toes on the edge of the surface.
You can hold onto a chair for assistance. As you raise your heels up towards the surface, engage your calf muscles to help raise your heels up towards you. After doing a set of 20-25 reps, rest for 1 minute and then do another set of 20-25 reps until you complete all sets.
Calf Raises can be done
at home with a step stool or mini weights if you cannot find an elevated
surface. Calf raises can be performed at home by standing on a step or mini
weights if you cannot find an elevated surface.
Conclusion
There you have it! Now it’s time to put these exercises into action and get those legs reenergized! Try a leg workout every day for maximum results! Make sure you choose the right type of shoes for your leg workout. If you’re using weights, make sure that you support your weight with your palms behind you. Also, be sure that you are using an exercise mat or a piece of padded flooring in order to protect your floor from potential damage.
Do not use any hard surfaces like concrete or
tile. Finally, remember to stretch your legs and back after you’re done. Your
muscles will thank you for taking care of them!
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