LEGS ADVANCED
THERE ARE MANY LEG BLASTING WORKOUT. I'LL RECOMMEND YOU 19 EXERCISES THOSE WILL HELP YOU IN DEVELOPING LEGS IN ADVANCE STAGE.
IF YOU PRACTICE THOSE DAILY....YOU'LL GET A GREAT BENEFIT.. MAINTAIN THE FOLLOWING EXERCISE AS GIVEN BELOW:
1. BURPEE:
STAND WITH YOUR FEET SHOULDER WIDTH APART, THEN PUT YOUR HANDS ON THE GROUND AND KICK YOUR FEET BACKWARD. DO A QUICK PUSH UP AND JUMP.
REPEAT THIS FOR 12 TIMES..
2. BOTTOM LEG LIFT LEFT:
LIE ON YOUR LEFT SIDE WITH YOUR HEAD RESTING ON YOUR LEFT HAND.
THEN PUT YOUR RIGHT FOOT FORWARD ON THE FLOOR. LIFT YOUR LEFT LEG UP AND DOWN.
REPEAT THIS EXERCISE FOR 10 TIMES.
3. BOTTOM LEG LIFT RIGHT:
LIE ON YOUR RIGHT SIDE WITH YOUR HEAD RESTING ON YOUR RIGHT HAND.
THEN PUT YOUR LEFT FOOT FORWARD ON THE FLOOR. LIFT YOUR RIGHT LEG UP AND DOWN.
REPEAT THIS EXERCISE FOR 10 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. CRUSTY LUNGES:
STAND STRAIGHT UP. THEN STEP BACK WITH YOUR LEFT LEG TO THE RIGHT, AND BEND YOUR KNEES AT THE SAME TIME. GO BACK TO THE START POSITION AND SWITCH TO THE OTHER SIDE.
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.JUMPING SQUATS:
START IN THE SQUAT POSITION, THEN JUMP UP USING YOUR ABDOMINAL MUSCLES FOR STRENGTH. THIS EXERCISE ON YOUR ABDOMEN.
9. LYING BUTTERFLY STRETCH:
LIE ON THE FLOOR WITH YOUR FEET TOGETHER. OPEN YOUR KNEES TO THE SIDES. HOLD THIS POSITION.
REPEAT THIS EXERCISE FOR 30 SECONDS.
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:
13. GLUTE KICK BACK LEFT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS DIRECTLY UNDER YOUR SHOULDERS.
THEN KICK ONE LEG BACK UNTIL IT IS PARALLEL WITH THE GROUND. SWITCH TO THE OTHER SIDE AFTER SEVERAL SETS..
REPEAT THIS EXERCISES FOR 15 TIMES.
14. GLUTE KICK BACK RIGHT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS DIRECTLY UNDER YOUR SHOULDERS.
THEN KICK ONE LEG BACK UNTIL IT IS PARALLEL WITH THE GROUND. SWITCH TO THE OTHER SIDE AFTER SEVERAL SETS..
REPEAT THIS EXERCISES FOR 15 TIMES.
15. LEANING STRETCHER RAISES:
STAND A BIG STEP AWAY FROM THE WALL, PUT YOUR HANDS ON THE WALL. LEAN ON IT.
LIFT YOUR HEELS AS HIGH AS YOU CAN AND THEN LOWER THEM DOWN. REPEAT THE EXERCISE FOR 15 TIMES.
IF YOU PRACTICE THOSE DAILY....YOU'LL GET A GREAT BENEFIT.. MAINTAIN THE FOLLOWING EXERCISE AS GIVEN BELOW:
1. BURPEE:
STAND WITH YOUR FEET SHOULDER WIDTH APART, THEN PUT YOUR HANDS ON THE GROUND AND KICK YOUR FEET BACKWARD. DO A QUICK PUSH UP AND JUMP.
REPEAT THIS FOR 12 TIMES..
2. BOTTOM LEG LIFT LEFT:
LIE ON YOUR LEFT SIDE WITH YOUR HEAD RESTING ON YOUR LEFT HAND.
THEN PUT YOUR RIGHT FOOT FORWARD ON THE FLOOR. LIFT YOUR LEFT LEG UP AND DOWN.
REPEAT THIS EXERCISE FOR 10 TIMES.
3. BOTTOM LEG LIFT RIGHT:
LIE ON YOUR RIGHT SIDE WITH YOUR HEAD RESTING ON YOUR RIGHT HAND.
THEN PUT YOUR LEFT FOOT FORWARD ON THE FLOOR. LIFT YOUR RIGHT LEG UP AND DOWN.
REPEAT THIS EXERCISE FOR 10 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. CRUSTY LUNGES:
STAND STRAIGHT UP. THEN STEP BACK WITH YOUR LEFT LEG TO THE RIGHT, AND BEND YOUR KNEES AT THE SAME TIME. GO BACK TO THE START POSITION AND SWITCH TO THE OTHER SIDE.
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.JUMPING SQUATS:
START IN THE SQUAT POSITION, THEN JUMP UP USING YOUR ABDOMINAL MUSCLES FOR STRENGTH. THIS EXERCISE ON YOUR ABDOMEN.
9. LYING BUTTERFLY STRETCH:
LIE ON THE FLOOR WITH YOUR FEET TOGETHER. OPEN YOUR KNEES TO THE SIDES. HOLD THIS POSITION.
REPEAT THIS EXERCISE FOR 30 SECONDS.
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. GLUTE KICK BACK LEFT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS DIRECTLY UNDER YOUR SHOULDERS.
THEN KICK ONE LEG BACK UNTIL IT IS PARALLEL WITH THE GROUND. SWITCH TO THE OTHER SIDE AFTER SEVERAL SETS..
REPEAT THIS EXERCISES FOR 15 TIMES.
14. GLUTE KICK BACK RIGHT:
START ON ALL FOURS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS DIRECTLY UNDER YOUR SHOULDERS.
THEN KICK ONE LEG BACK UNTIL IT IS PARALLEL WITH THE GROUND. SWITCH TO THE OTHER SIDE AFTER SEVERAL SETS..
REPEAT THIS EXERCISES FOR 15 TIMES.
15. LEANING STRETCHER RAISES:
STAND A BIG STEP AWAY FROM THE WALL, PUT YOUR HANDS ON THE WALL. LEAN ON IT.
LIFT YOUR HEELS AS HIGH AS YOU CAN AND THEN LOWER THEM DOWN. REPEAT THE EXERCISE FOR 15 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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