Posted 24 April 2020 by Albert David

No-Equipment Exercises


To Develop Your Legs

Published: April 24th 2020

We all want perfectly shaped and fit legs, but many-a-times, we are either too busy or too lazy to hit the gym. Moreover, the gym equipment and appliances are often too expensive that we cannot invest in them for a home training session. So, what should you do to keep yourself fit and active? Well, there is a way. There are a few exercises and workout moves that you can do without spending a penny. We have come up with a list of exercises that you can do to develop your legs without any equipment. So, what does it need? Well, your body, you, and maybe some music. Now, come on, let’s get up and workout.

 

Frog Bridge

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I am 100% certain you must have heard of glute bridge. So, this workout is an effective version of that. This is a perfect workout for your inner thighs, glutes, hips, and core.

 

How to do?

  • For this, you need to lie down on your back.
  • Then, bend your elbows and knees.
  • Now, press onto the soles of your feet and then open your thighs.
  • Further, try hard to squeeze and then lift up your glutes. You have to do this with your arm and body strength, combined with the soles of your feet. Stay in this position for at least one second.
  • Then, you can come back to the initial position.

 

How often?

You should do at least 2 sets of frog bridge each of 15 reps.

 

Take Note

To ensure that you are doing the frog bridge right, you have to exhale as you try lifting your glutes. While doing this, your knees should be relaxed, and your core should be tight, and neither of the two should touch each other. Also, when you go back to the normal position, you have to inhale.  

Squats

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Though a lot of people do not enjoy doing squats, it is by far the most effective workout to tone the legs and the lower body. Squats work your glutes, hamstrings, calves, core, thighs, and abs.

 

How to do?

  • Firstly, stand up straight. Then move your feet apart in a manner that the two of them are at a shoulder-width from each other.
  • Now, push your hips backwards and go down.
  • You can now stand up straight.

How often?

You should do at least 3 sets of squats each of 15 reps.

 

Take Note

To ensure that you are doing squats right, you should take care that your back is straight, and you do not extend your knees beyond the toes. Also, don’t try going inwards. When you squat, you have to breathe in, and when you go up, you have to breathe out.

 

Jump Squats

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Yes, squats are an incredible lower body workout, but jump squats are 100 times better.  Jump squats work on your quads, calves, glutes, hamstrings, abs, lower back, and hip flexors. And come on, jumping is indeed a lot of fun. After you do this, you’ll notice an endorphin rush.

How to do?

  • Firstly, stand up straight. Then move your feet apart in a manner that the two of them are at a shoulder-width from each other. While you do that, do ensure that you have your toes a little pointed towards the outside.
  • Now, lock both your arms together and bend your elbow.
  • Next, you’ll have to go down in the squat position. After this, you have to only slightly lift up your bums, and then go back in the squat position. 
  • Once you do that, you’ll have to push your body upwards as you would when jumping. Then, when you are landing, you have to bend your knees a bit, and again come back to the squat position.

How often?

You should do at least 3 sets of squats each of 30 seconds.

 

Take Note

You have to ensure that your hips are pushed backwards, and you do not get your knees out of the toe line. Also, when you squat, you have to inhale and while you push your body in the air, you have to exhale.

 

Lunges

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Most of us, do lunges every day without even realizing. For instance, when we bend on one foot to tie our laces, it is a lunge. Lunges is a great leg workout and works well on your quads, core, hips, glutes, calves, inner thighs, and hamstrings.

 

How to do?

  • Firstly, you need to stand up straight. Next, take your feet apart from each other in a way that they are at a shoulder-width from one another.
  • Now, take only your right leg forward. While you do this, you have to keep your body weight in the same direction, and while you do so, your heel would touch the floor.
  • Further, you have to lower your body down to the floor, such that your right thigh and the floor are parallel to each other. In this posture, your knee will be at a 90 degree. Yes, if you need it a little forward, you might, but try not to take it beyond your toe line.  So, as you head downwards, your left knee should go downwards in an attempt to touch the floor.
  • Once done, you have to push yourself to the original position with your right leg.
  • You’ll then have to repeat the same for your left leg.

 

How often?

You should do at least 20 reps of lungs for each leg.

Take Note

To ensure that you are doing it right, the heel of the foot shouldn’t go off the floor. Also, your back should be straight and risen upwards.

Written by Albert David of ThanksForTheHelp.com

For Essay writing help visit: www.thanksforthehelp.com

 

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