Our leg muscles are the largest muscle system in our bodies. They are powerful. They are necessary. They carry us through every day. Everywhere we walk, we do on our legs. Everywhere we run, we do on our legs. Our legs are powerful parts of our body and they need to be taken care of if we want them to take care of us.
I include leg muscle workouts in every workout I do because I spend a lot of hours sitting on my gluteus in front of a computer screen and writing. While my fingers get a lot of play at the computer, my legs sit idle and this can lead to loss of muscle tone and shape if I am not proactive.
How Can You Be Proactive?
Most of the following exercises can be done right there at home and they don’t require a gym or gym equipment. As with any exercise program, you should consult your physician if you have any health concerns with performing physical activity. These are some quick and easy exercises to shape and tone your legs.
Side Leg Lifts
Get on the floor and lay on your left side. Extend your left arm flat along the floor above your head and lay your head on your bicep. Place your right hand flat down on the floor in front of your chest in order to provide you with support. Bend your left leg a little so that it’s not locked. Tighten the muscles of your right leg and lift it up slightly pushing up the left leg, hold it up for a count of two and then lower it all the way to the ground again. Repeat this 5 to 10 times and then roll over and repeat the process on your other side. This is a tough one to do until you get used to it, but it builds strength in your outer thighs and tones the gluteus.
You can work the inner thighs in alteration with the side leg lifts. To do so, simply lay on your left side, this time with your left elbow resting on the ground to provide upper body support. Bend your left leg slightly and try to rest your right foot just behind your left knee. Lift your left leg up towards the ceiling; don’t push past the point of resistance. Hold for a two count and then lower it again. Repeat this 5 to 10 times and then you can roll over and do the other side. This works to strengthen and tighten the muscles along your inner thigh.
Calf Exercises
Stand in a doorway, preferably one that has a slight drop off on one side. The edge of a step is useful as long as you are secure on it and won’t fall. Stand with the ball of your foot firmly planted on the door frame of step. Now stand up on your toes, flexing your calf muscles, hold for a 2 count and then lower your heels until they dip slightly below the door or step’s edge. Hold for a 2 count and then return to base normal. Repeat 5 to 10 times. You will feel your calf muscles stretch and flex as you work them in opposition by going up and then down again.
As with any exercises that you perform regularly, you will develop greater strength and stamina. You will be able to go longer and do more sets. But don’t rush it, the last thing you want is to damage your leg muscles or receive an injury. Leg exercises should be done every other day.