While getting leaner legs might have brought you to this article, these seven exercises give you more benefits than that. These exercise tips, compiled from some of the best sources on the web, help strengthen your legs, promote balance and even work out your core.
For some of these exercises, you don’t need any equipment at all, and for the others all you need is a kettlebell, a couple dumbbells and comfy, sturdy shoes. It’s important to remember that getting the sculpted legs you desire requires more than just exercises that target certain muscles; you should also focus on doing cardio, weight training and eating a balanced diet.
Start by standing with one foot in front of you and the other behind you. Bend both of your knees and make sure the knee in front doesn’t go over your toes. Jump up as high as you can and switch leg position while you’re in the air. Perform as many as you can in 20 second intervals.
Start with your heels down as far as possible in a good stretch. Keep your knees straight and stiff but not locked. Rise up onto the balls of your feet and squeeze, moving only at the ankles. If you don’t have access to or don’t wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves.
To get bit of cardio and a whole lot of workout for your calves run or jump on the stair climber. Try 30 minutes or more each time to really sculpt the legs.
Seated calf raises
This is another move easily done from the comfort of your own home, but you can also mimic it on the calf-workout machine at the gym. Make sure you start out sitting on a sturdy chair and to keep your knees aligned directly over your feet, which should be flat on the floor. Then push slowly down into the balls of your feet and lift your heels up as high as possible. Lower, then repeat. For added resistance, place your hands on your thighs and push down.
Start in a plank position on your hands and feet. Keeping your left foot on the floor, bend your right knee towards your chest. Place your right leg to starting position. Keep your right foot on the floor, bend your left knee towards your chest. Place your left leg to starting position.
Tip-toe walk using dumbbells
Standing, hold the dumbbells at your side (arms length) and raise your heels as you walk
forward. Do this for about 60 seconds, rest, and then repeat.
Grab a kettlebell with both hands. Bend at the creases of your hips while keeping your back neutral from the neck down. Then pull the kettlebell towards you and hike it back between your legs. Again, neutral spine. Use your glutes and legs to swing the kettlebell back up to chest level. The spine must not overextend. Arms must not exert too much strength save for grip. Power will come from the legs.
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