LEGS INTERMEDIATE
THERE ARE MANY LEG BLASTING WORKOUT. I'LL RECOMMEND YOU 19 EXERCISES THOSE WILL HELP YOU IN DEVELOPING LEGS IN INTERMEDIATE STAGE.
IF YOU PRACTICE THOSE DAILY....YOU'LL GET A GREAT BENEFIT.. MAINTAIN THE FOLLOWING EXERCISE AS GIVEN BELOW:
1. JUMPING JACKS:
LET'S YOUR FEET TOGETHER AND YOUR ARMS BY YOUR SIDES,THEN JUMP UP WITH YOUR FEET APART AND YOUR HANDS OVERHEAD.
RETURN TO THE START POSITION THEN DO THE NEXT REP. THIS EXERCISE GIVES YOU A FULL BODY WORKOUT AND WORKS ALL YOUR LARGE MUSCLE GROUPS.
YOU HAVE TO DO IT AT LEAST 30 TIMES.
2. FIRE HYDRANT LEFT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS UNDER YOUR SHOULDERS.
THEN LIFT YOUR LEFT LEG TO THE SIDE AT A 90 DEGREE.
REPEAT THIS EXERCISE ATLEAST 12 TIMES.
3. FIRE HYDRANT RIGHT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS UNDER YOUR SHOULDERS.
THEN LIFT YOUR RIGHT LEG TO THE SIDE AT A 90 DEGREE.
REPEAT THIS EXERCISE AT LEAST 12 TIMES.
4.SQUATS:
STAND WITH YOUR FEET SHOULDERS APART AND YOUR ARMS STRETCHED FORWARD, THEN LOWER YOUR BODY UNTIL YOUR THIGHS ARE PARALLEL WITH THE FLOOR.
YOUR KNEES SHOULD BE EXTENDED IN THE SAME DIRECTION AS YOUR TOES. RETURN TO THE PREVIOUS POSITION AND REPEAT THE EXERCISE.
THIS EXERCISE WORKS THE THIGHS, HIPS, BUTTOCKS, QUADS..
REPEAT THIS FOR 12 TIMES.
5. LUNGES:
STAND WITH YOUR FEET SHOULDER WIDTH APART AND YOUR HANDS ON YOUR HIPS. TAKE A STEP FORWARD WITH YOUR RIGHT LEG AND LOWER YOUR BODY UNTIL YOUR RIGHT THIGH IS PARALLEL WITH THE FLOOR.
THEN RETURN AND SWITCH TO THE OTHER LEG. THIS EXERCISE STRENGTHENS THE QUADRICEPS,HAMSTRINGS.
REPEAT THIS FOR 18 TIMES.
6. SIDE LEG CIRCLES LEFT:
LIE ON YOUR RIGHT SIDE WITH YOUR HEAD RESTING ON YOUR RIGHT HAND.
THEN LIFT YOUR LEFT LEG AND ROTATE YOUR FOOT IN CIRCLES.
REPEAT THIS FOR 14 TIMES.
7. SIDE LEG CIRCLES RIGHT:
LIE ON YOUR LEFT SIDE WITH YOUR HEAD RESTING ON YOUR LEFT HAND.
THEN LIFT YOUR RIGHT LEG AND ROTATE YOUR FOOT IN CIRCLES.
REPEAT THIS FOR 14 TIMES.
8. SUMO SQUAT:
STAND WITH YOUR FEET 6-10 INCHES APART AND STRETCH YOUR ARMS IN FRONT OF YOU.
LOWER YOUR BODY UNTIL YOUR THIGHS ARE PARALLEL TO THE FLOOR. RETURN TO THE STARTING POSITION. REPEAT THIS EXERCISE FOR 10 TIMES.
9. REVERSE FLUTTER KICKS:
FIRSTLY YOU HAVE TO LIE DOWN ON A BENCH. PLACE YOUR BUTT ON THE EDGE OF THE BENCH AND HOLD ON TO THE SIDES.
THEN LIFT YOUR LEGS UNTIL THEY ARE LEVEL WITH YOUR UPPER BODY.
LIFT THE LEGS ALTERNATIVELY. REPEAT THIS AT LEAST 15 TIMES.
10. WALL SIT:
START WITH YOUR BACK AGAINST THE WALL. THEN SLIDE DOWN UNTIL YOUR KNEE ARE AT 90 DEGREE ANGLE.
KEEP YOUR BACK AGAINST THE WALL WITH YOUR HANDS AND ARMS AWAY FROM YOUR LEGS. HOLD THE POSITION.
THE EXERCISE IS TO STRENGTHEN THE LEG MUSCLES.
REPEAT THIS AT LEAST 30 SECONDS.
11. LEFT QUAD STRETCH WITH WALL:
LET'S STAND WITH YOUR HAND ON THE ALL. BEND YOUR LEFT LEG AND GRASP YOUR TOES TO BRING YOUR LEFT CALF CLOSE TO YOUR LEFT THIGH. HOLD THIS POSITION FOR FEW SECONDS.
12. RIGHT QUAD STRETCH WITH WALL:
IF YOU PRACTICE THOSE DAILY....YOU'LL GET A GREAT BENEFIT.. MAINTAIN THE FOLLOWING EXERCISE AS GIVEN BELOW:
1. JUMPING JACKS:
LET'S YOUR FEET TOGETHER AND YOUR ARMS BY YOUR SIDES,THEN JUMP UP WITH YOUR FEET APART AND YOUR HANDS OVERHEAD.
RETURN TO THE START POSITION THEN DO THE NEXT REP. THIS EXERCISE GIVES YOU A FULL BODY WORKOUT AND WORKS ALL YOUR LARGE MUSCLE GROUPS.
YOU HAVE TO DO IT AT LEAST 30 TIMES.
2. FIRE HYDRANT LEFT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS UNDER YOUR SHOULDERS.
THEN LIFT YOUR LEFT LEG TO THE SIDE AT A 90 DEGREE.
REPEAT THIS EXERCISE ATLEAST 12 TIMES.
3. FIRE HYDRANT RIGHT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS UNDER YOUR SHOULDERS.
THEN LIFT YOUR RIGHT LEG TO THE SIDE AT A 90 DEGREE.
REPEAT THIS EXERCISE AT LEAST 12 TIMES.
4.SQUATS:
STAND WITH YOUR FEET SHOULDERS APART AND YOUR ARMS STRETCHED FORWARD, THEN LOWER YOUR BODY UNTIL YOUR THIGHS ARE PARALLEL WITH THE FLOOR.
YOUR KNEES SHOULD BE EXTENDED IN THE SAME DIRECTION AS YOUR TOES. RETURN TO THE PREVIOUS POSITION AND REPEAT THE EXERCISE.
THIS EXERCISE WORKS THE THIGHS, HIPS, BUTTOCKS, QUADS..
REPEAT THIS FOR 12 TIMES.
5. LUNGES:
STAND WITH YOUR FEET SHOULDER WIDTH APART AND YOUR HANDS ON YOUR HIPS. TAKE A STEP FORWARD WITH YOUR RIGHT LEG AND LOWER YOUR BODY UNTIL YOUR RIGHT THIGH IS PARALLEL WITH THE FLOOR.
THEN RETURN AND SWITCH TO THE OTHER LEG. THIS EXERCISE STRENGTHENS THE QUADRICEPS,HAMSTRINGS.
REPEAT THIS FOR 18 TIMES.
6. SIDE LEG CIRCLES LEFT:
LIE ON YOUR RIGHT SIDE WITH YOUR HEAD RESTING ON YOUR RIGHT HAND.
THEN LIFT YOUR LEFT LEG AND ROTATE YOUR FOOT IN CIRCLES.
REPEAT THIS FOR 14 TIMES.
7. SIDE LEG CIRCLES RIGHT:
LIE ON YOUR LEFT SIDE WITH YOUR HEAD RESTING ON YOUR LEFT HAND.
THEN LIFT YOUR RIGHT LEG AND ROTATE YOUR FOOT IN CIRCLES.
REPEAT THIS FOR 14 TIMES.
8. SUMO SQUAT:
STAND WITH YOUR FEET 6-10 INCHES APART AND STRETCH YOUR ARMS IN FRONT OF YOU.
LOWER YOUR BODY UNTIL YOUR THIGHS ARE PARALLEL TO THE FLOOR. RETURN TO THE STARTING POSITION. REPEAT THIS EXERCISE FOR 10 TIMES.
9. REVERSE FLUTTER KICKS:
FIRSTLY YOU HAVE TO LIE DOWN ON A BENCH. PLACE YOUR BUTT ON THE EDGE OF THE BENCH AND HOLD ON TO THE SIDES.
THEN LIFT YOUR LEGS UNTIL THEY ARE LEVEL WITH YOUR UPPER BODY.
LIFT THE LEGS ALTERNATIVELY. REPEAT THIS AT LEAST 15 TIMES.
10. WALL SIT:
START WITH YOUR BACK AGAINST THE WALL. THEN SLIDE DOWN UNTIL YOUR KNEE ARE AT 90 DEGREE ANGLE.
KEEP YOUR BACK AGAINST THE WALL WITH YOUR HANDS AND ARMS AWAY FROM YOUR LEGS. HOLD THE POSITION.
THE EXERCISE IS TO STRENGTHEN THE LEG MUSCLES.
REPEAT THIS AT LEAST 30 SECONDS.
11. LEFT QUAD STRETCH WITH WALL:
LET'S STAND WITH YOUR HAND ON THE ALL. BEND YOUR LEFT LEG AND GRASP YOUR TOES TO BRING YOUR LEFT CALF CLOSE TO YOUR LEFT THIGH. HOLD THIS POSITION FOR FEW SECONDS.
12. RIGHT QUAD STRETCH WITH WALL:
LET'S STAND WITH YOUR HAND ON THE WALL. BEND YOUR RIGHT LEG AND GRASP YOUR TOES TO BRING YOUR RIGHT CALF CLOSE TO YOUR RIGHT THIGH. HOLD THIS POSITION FOR FEW SECONDS.
13. KNEE TO CHEST STRETCH LEFT:
FIRSTLY LIE ON THE FLOOR WITH YOUR LEGS EXTENDED. LIFT YOUR LEFT KNEE UP AND GRAB IT WITH BOTH HANDS.
PULL YOUR LEFT KNEE TOWARDS YOUR CHEST AS MUCH AS YOU CAN WHILE KEEPING YOUR RIGHT LEG STRAIGHT ON THE GROUND.
HOLD THIS POSITION FOR FEW SECONDS.
14.KNEE TO CHEST STRETCH RIGHT:
FIRSTLY LIE ON THE FLOOR WITH YOUR LEGS EXTENDED. LIFT YOUR RIGHT KNEE UP AND GRAB IT WITH BOTH HANDS.
PULL YOUR RIGHT KNEE TOWARDS YOUR CHEST AS MUCH AS YOU CAN WHILE KEEPING YOUR LEFT LEG STRAIGHT ON THE GROUND.
HOLD THIS POSITION FOR FEW SECONDS.
15. CALF RAISE WITH SPLAYED FOOT:
LET'S STAND WITH YOUR FEET SHOULDER WIDTH APART. PUT YOUR HANDS ON THE WALL TO MAINTAIN BALANCE. TWIST YOUR TOES, THEN LIFT YOUR HEELS UP AND DOWN.
REPEAT THIS FOR 12 TIMES.
16. SINGLE LEG CALF HOP LEFT:
STAND STRAIGHT WITH YOUR RIGHT LEG LIFTED. THEN HOP UP AND DOWN ON YOUR LEFT FOOT.
REPEAT THIS FOR 15 TIMES.
17. SINGLE LEG CALF HOP RIGHT:
STAND STRAIGHT WITH YOUR LEFT LEG LIFTED. THEN HOP UP AND DOWN ON YOUR RIGHT FOOT.
REPEAT THIS FOR 15 TIMES.
18. CALF STRETCH LEFT:
FIRSTLY YOU HAVE TO STAND ONE BIG STEP AWAY IN FRONT OF THE WALL. STEP FORWARD WITH YOUR FOOT AND PUSH THE WALL WITH YOUR HANDS.
MAKE SURE YOUR LEFT LEG IS FULLY EXTENDED AND YOU CAN FEEL YOUR LEFT CALF STRETCHING . HOLD THIS POSITION FOR A FEW SECONDS.
19. CALF STRETCH RIGHT:
FIRSTLY YOU HAVE TO STAND ONE BIG STEP AWAY IN FRONT OF THE WALL. STEP FORWARD WITH YOUR FOOT AND PUSH THE WALL WITH YOUR HANDS.
MAKE SURE YOUR RIGHT LEG IS FULLY EXTENDED AND YOU CAN FEEL YOUR RIGHT CALF STRETCHING . HOLD THIS POSITION FOR A FEW SECONDS.
FOLLOW THIS EXERCISE. PRACTICE DAILY FOR 30-40 MINUTES. IF YOU WANNA GET GOOD BENEFIT, YOU HAVE TO WORK HARD UPON IT.
SO DO HEALTHY, STAY HEALTHY!!!
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