TONE UP YOUR THIGHS
Quads is a large muscle group that includes 4 prevailing muscles on the front of the thigh. It is the great extensor muscle of the knee, forming a large fleshy mass which covers the front & sides of femur.Hamstring muscles run down the back of our thighs. These muscles function to bend the knees and extend the leg straight at back. They play a pivotal role in activities such as running, jumping, squatting and climbing stairs.
1. STANDING LONG JUMP
Biggest benefit of this is improving the lower body power. Leg power is what propels you forward, but the arm swing is what lifts you higher and prevents an early touchdown.
2. BUTT KICKS
It is a classic training exercise for runners. It fires up the heart and boosts up the metabolism, which in turn burns fat. While strength training is crucial for a fast metabolism, cardio is the other half of the fat-burning equation. You can’t just do one or the other: you need both strength and cardio exercises (like Butt Kicks) to help you burn fat and lose weight. One of the best things about Butt Kicks is that they are an exercise you can do anytime, anywhere.
3. JUMPING JACKS
This fun whole body exercise is mostly used for warming up & instantly elevates mood and activates various muscle groups. It helps improve stamina, making it a great exercise for the cardiovascular system. It aids in weight loss as well. You jump, spread your legs apart, take your hands above your head, and then land softly on the floor, bringing back legs together and hands to your side. So basically whole body moves out.
4. BURPEE
The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee"
Begin in a standing position.
Move into a squat position with your hands on the ground. (count 1)
Kick your feet back into a plank position, while keeping your arms extended. (count 2)
Immediately return your feet into squat position. (count 3)
Stand up from the squat position (count 4)
5. GLUTE BRIDGE
It leaves you with a much more toned and firm backside. This lower body exercise is an effective way to prevent future injuries by strengthening the muscles in the knees and ankles, which will better protect your body in situations where you may be more prone to injury.
6. SINGLE LEG GLUTE BRIDGE
A slightly harder version of the Glute Bridge is to hold the top of the bridge and raise each leg one after the other in a marching fashion. Hold each march for 3 seconds before changing legs. It is beneficial for general population & athletes in a variety of sports such as soccer, football and rugby.
7. BENCH HIP THRUST
They are quite popular in gyms because of improving glute strength and size, for getting a higher, rounder and firmer hips. They also train the quads and hamstrings as well,making them especially useful for women who want to increase the size of their glutes without significantly altering the size of their legs.
8. DEADLIFT
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, then lowered to the ground. In fact, the deadlift is the most effective exercise for building the core strength that supports all other major muscle groups.
9.REVERSE LEG CURLS
It resembles a stomach crunch in reverse. According to the ‘Atlas of Person Anatomy,’ doing a reverse leg curl against resistance mainly works out the muscle of the butts.
10. STANDING HAMSTRING CURLS
Perform standing leg curls at home to strengthen knee flexion. Stand facing the back of a chair with your feet shoulder-width apart. Hold the back of the chair with one or both hands to maintain your balance.Bend your right knee and lift your heel up toward your buttock. Hold for two to three seconds, then lower back down.
11. WALL SQUATS
Countless hours of sitting at your desk, sitting in your car and sitting in front of the TV can result in a nice large, toneless back side. If you find yourself in this situation, know that squats may be your new best friend. According to the American College of Sports Medicine, squats, including wall squats, have excellent potential for adding lean muscle mass with properly prescribed exercise, particularly in the buttocks and thighs.
12.SQUAT WITH KNEE BEND
Squats are considered a vital exercise for increasing the strength and size of the legs as well as developing core strength.
THE FINAL WORD
Well, that is all. Don’t give anymore excuses to yourself. All you need to invest for these exercises is to get some motivation and some gym clothes. It’s a worthwhile investment to make.
