Fitness

Start the Exercise: Part 2: Legs

This time we are going to focus on leg exercises.  You can go for a run or a jog, but you can also do these exercises in your living room.

Bodyweight_Walking_Lunge1
Walking Lunges Special thanks to WorkoutLabs

Walking Lunges are great to start with. Hold your arms at your side while stepping forward, while keeping the other foot planted.  Bend your leg 90 degrees and hold for 5 secs. Push back with your heel while keeping your back straight back into standing position.  Pause then repeat with the other leg.  Doing both legs is one rep. Repeat 3 sets with 15 reps.

Donkey_kicks_F_WorkoutLabs
Donkey Kicks Special thanks to WorkoutLabs

Now, let’s try Donkey Kicks.  Get on all fours while keeping hands positions under your shoulders and your knees under your hips. Slowly kick your leg out and lift until your leg is no higher than your hips.  Bring your leg back in but do not touch the floor.  Repeat with same leg. Then switch to your other leg.  Once you have done that with both legs, it is one rep.  Do 15 reps three times.

Bulgarian_Split_Squat-1
Special thanks to WorkoutLab

Bulgarian Split Squats are good to do for toning your legs.  Use a box if you do not have a weight bench, like the one in the picture.  Place your foot on the box with your toes facing down.  Bend at the front knee.  Do not bend to where your front knee goes past your toes.  Bend until your thigh is parallel with the floor. Hold for 3 seconds then switch legs.  That will be one rep when both legs have been done once.  Do this 3 times with 15 reps.

Bodyweight_Side_Steps_Lateral_Lunges-1
Special thanks to WorkoutLabs

Lateral Lunges is where you stand with your feet shoulder width apart.  Rest your hands at your hips for balance.  Step to one side, bending at the knee until your thigh is parallel to the ground.  Your other leg should be completely straight.  Hold the lunge position for 3 seconds then stand back up.  Repeat 3 sets with 15 reps.

lying side leg lifts
Special thanks to WorkoutLabs

Lie down on your side to do the Lying side Leg Lift.  With your back aligned with your butt, keep your hand on the ground.  Lift top leg with other hand on your hip.  Keeping your leg straight, lift top leg into the air.  Hold your leg up for 3 seconds then lower your leg. Do 5 reps then switch to the other side.  Repeat the 5 reps on each leg 3 times.

Body weight Sumo Squats
Special thanks to Spotebi

Do 3 sets of 15 reps of Body weight Sumo Squats.  Stand in a wide stance with your toes pointing outward, to the side.  While pressing your hips back, lower yourself til your thighs are parallel to the floor.  Come back up.  Repeat.

Remember to focus on your reason for working out.  You may feel sore after working out but soaking yourself in a hot bath with Epson salt always help me.  I use about 1/3 cup of Epson salt in my bath.  And definitely stretch after each exercise.

Let me know what works for you and what are some of your workout regiments.  Stay focused and let’s get healthy together!

 

 

Advertisements

7 thoughts on “Start the Exercise: Part 2: Legs”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s