Best leg workouts for men and women and leg exercises for mass, legs day, leg workouts with weights

Ideal exercises to increase leg strength

Top 10 Best Legs workout for men and women

Many people tend to skip leg exercises. Especially those who walk or swim regularly do not put much effort into toning and strengthening the leg muscles. But remember, it is not enough, special foot care is absolutely necessary. Exercise the lower leg muscles, such as the groin, hamstrings and quadriceps, at least twice a week. Here are some simple exercises.

Arbor: Very popular yoga posture. Simultaneous stretching and strengthening exercises for the leg muscles. At the same time, this special yoga also strengthens the core muscles of the body.

How to do it: Stand with your legs together and cross your arms in a bow. Place your right foot firmly on the ground and bend your left leg at the knee and place the inside of your right foot. Bend the leg 10 times and repeat the same procedure with the other leg.

Frog Jump: Jumping a rose like a frog will help you lose extra calories. How to do: Sit on the floor like a frog with your hands crossed and your knees bent. The feet will be on the ground. Keep your upper body straight. Go ahead with a long sigh. When jumping, keep both arms and legs together and lift up together. Jump five frogs together without any breaks.

Kickboxing: It is possible to practice without going to a fight club! How to do: Stand with your legs slightly apart. Bend your arms from elbows to fists. Lean your upper body slightly to the left, lift your left leg and kick forward, throwing your fists in the same direction. Repeat with the right foot.

Different ways to squat

Squat has a huge place in Kareena Kapoor Khan's recent bodybuilding videos. To lose weight, do goblet or clean squats once or twice a week for six sets of five repetitions. Don’t try to be overweight at first. Gradually increase the weight on the third representative of each set. First take 50-60 percent of body weight Goblet squats will have your full body weight at your ankles. So if there is any problem in the ankle, it is better to consult a doctor before squatting. Start with a basic squat. This squat is great for developing Thai muscles and beautiful form. Remember, not everyone likes all types of squats. Learn how to do some effective squats.

Goblet squat

Hold the head of the dumbbell vertically close to your chest. Hold the head of the dumbbell with both hands as if you were holding an iron ball or cup. Now bend your knees and push your back as far back as possible and sit in a squat position. Stop and get up slowly.

Bulgarian Split Squat

Stand with your arms straight, facing two feet away from dumbbells, ladders or benches. First place the left leg on the bench. Bend your right leg as far as possible and sit straight with your upper body. Stand with your weight on the ankle of your right foot. Stop and change legs and repeat the same way.

Sumo squat

Stand in a sumo fighter position with your legs wide and knees bent. Place both hands in front. Please note that the front part of both feet, i.e. the toe is on both sides (outside). Push back to this position. The greater the distance between the posterior chain and the inner thigh, the stronger the pelvis will be.

Box squat

Collect a box at knee height. Go back to the box and stand up straight. Place your hands parallel to your body with a light weight dumbbell (one kg) in both hands. First, hold the dumbbells in both hands and lift them forward. Then sit in the squat position. There will be a small gap between your buttocks and the box. The lower the height of the box, the better the squat. First, those doing box squats should not use dumbbells.