Gone are the days, when fitness was just about shoulders, biceps, and abs. The millennial are all game to focus on the lower body and work towards getting toned legs, thighs, and butt. Here actor and fitness enthusiast ABHISHEK CHATURVEDI gives us some really simple and super effective exercises for both men and women that will strengthen, tighten and tone your butt, quads, hamstrings, and calves. These exercises will not only tone up your legs, but will also provide increased metabolism, relieve lower back pain, and increase energy levels. Interestingly, you don’t need any machine for these exercises. Before we begin, make sure that you practice the habit of mindful eating for long-term and effective results. Let’s get going.
Squats
To perform Main Body Move Squat, first of all, stand straight with your feet spread shoulder-width apart. Now, lower your body by pushing your hips back and bending your knees. Pause, and then slowly push yourself back to the starting position. For Body-Weight Jump Squat, place your fingers on the back of your head, next pull your elbows back. Now bend your knees to leap and jump as high as you can. When you land, immediately squat down and jump again. For Pistol Squat, stand straight holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. Next, push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. Repeat it twice and relax.
Lunges
When it comes to thighs, lunges are highly effective and efficient. They help provide better balance, being more functional, superior symmetry, better core stability, and others. To perform this at home, stand up straight with your feet hip-width apart and flat on the ground. Place your right foot heel forward. Next, lean your body forward keeping your back and upper body straight. Hold the position and lower your body until your right knee is at a 90-degree angle to the ground. Make sure that your back is straight and push yourself back to the original position with your right foot. Repeat with the other leg twice.
Reverse Plank
This one is highly beneficial for losing thigh fat. Lie down on the fitness mat, look up to the ceiling; point your toes by keeping your arms and legs straight. Now, form a straight line from head to toe, keeping your entire body strong. Squeeze your core and try to pull your belly button back toward your spine. Once, the hips sag or drop, lower yourself back to the floor, relax and repeat twice.
Warrior III
According to experts, this is technically a yoga move, which is highly effective in toning your legs. To begin with, stand straight keeping your legs joined, and then lift your left leg backward with a pointed toe, make sure a gentle tension is built, bending your torso in the front making a horizontal line. At the same time place your arms at your side. Hold your breath for 3-4 minutes and relax back to the standing position. Repeat the process with the right leg, repeat 2 sets.
The Lean
For this one, first of all, stand straight with your feet shoulder-width apart and keep the arms down at your sides. Now, move your right foot diagonally and take a step. Then, bend sideways from the waist toward the side where your right leg is stretched out, and also stretch your right arm up and left arm down and back toward your right calf. Slowly return to starting position. Repeat with the left foot.
Leg Lift
To begin with, stand facing a chair, and slowly raise your right knee facing up and place your heel on the seat. Now, keeping your lifted leg in the chair, bend the leg on the floor slightly, and then straighten it again. Repeat it 10-15 times, then switch sides and repeat for 1 full set; do 3 sets.
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