Legs like other body parts face many health issues like muscle strain for example, caused by sitting or standing long or bad posture. To avoid or ease this, here are some exercises that strengthen and support legs. The cool part is these work abs and legs at the same time. You can get benefits from every move if you do it right and keep it up regularly.
Workout duration: 15 minutes
Tools used: Yoga mat
Target muscles: Legs and abs
Instructions: Do 10 reps of the first exercise then move straight to the next one. When you finish all exercises, repeat the whole cycle again from the start. Your goal should be to complete three cycles. It's also good to do this workout once or twice a week if you want to build strength.
First exercise (Bridge Hip Cook Lift)
- Lie on your back with knees bent and feet on the floor. Then bring your right knee toward your chest and hold it with both hands.
- Tighten your glute muscles and lift your hips off the ground until your left knee forms a straight line with your back.
- Lower your hips back down to the floor to return to the starting position and complete one rep.
- Do 10 reps for each side then move straight to the next exercise.
Second exercise (Bodyweight Squat)
- Stand with your feet slightly apart and hands at your sides. Bend your knees and lower your body while pushing your hips back until your thighs are parallel to the ground.
- As you lower your body, raise your arms in front of you and tighten your core muscles.
- Return to the starting position to complete one rep, then repeat the exercise 10 times before moving to the next exercise.
Exercise three (Reverse Lunge)
- Stand with your feet a bit apart, hands on your hips, then step back with your right foot.
- Lower down until your right knee touches the floor and both knees form a 90-degree angle.
- Go back to the starting position to complete one rep, then do 10 reps on each side before moving to the next exercise.
Exercise four (Split-Stance Hinge With Reach)
- Stand with your feet slightly apart, then take a step back with your right foot and lift your right heel so your weight rests balanced on your left foot and the ball of your right foot.
- Bend forward so your back is parallel to the ground and at the same time stretch your arms in front so your biceps are next to your ears.
- Return to the starting position to finish one rep then repeat 10 times on each side before moving to the next exercise.
Fifth exercise (Lateral Squat)
- Stand with your feet wider than hip-width apart
- Shift your weight to your right heel then lower your body down by bending your right knee while keeping your left leg straight and push your hips back.
- As you lower yourself down, try to keep your right thigh parallel to the ground. You can raise your arms in front or clasp your hands in front of your chest to keep balance.
- Go back to the starting position then repeat the move on the other side to complete one rep.
- Repeat the movement 10 times then rest a bit before starting the second round.
