Legs beginner

THERE ARE MANY LEG BLASTING WORKOUT. I’LL RECOMMEND YOU 15 EXERCISES THOSE CAN HELP YOU IN DEVELOPING LEGS IN FIRST STAGE..

IF YOU PRACTICE THOSE DAILY… YOU’LL GET A GREAT BENEFIT.. MAINTAIN THE FOLLOWING EXERCISE AS GIVEN BELOW:

   1.    SQUATS:

LET’S STAND WITH YOUR FEET SHOULDER WIDTH APART AND YOUR ARMS STRETCHED FORWARD, THEN LOWER YOUR BODY UNTIL YOUR THIGHS ARE PARALLEL WITRH THE FLOOR.

YOUR KNEES SHOULD BE EXTENDED IN THE SAME DIRECTION AS YOUR TOES. RETURN TO THE START POSITION AND DO THE NEXT REP.

THIS WORKS ON THIGHS, HIPS, BUTTOCKS, QUADS AND LOWER BODY.

YOU HAVE TO DO THIS EXERCISE ATLEAST 12 TIMES.

1.     2. SIDE HOP:

LET’S STAND ON THE FLOOR AND PUT YOUR HANDS IN FRONT OF YOU AND HOP FROM SIDE TO SIDE.

YOU HAVE TO DO THIS EXERCISE AT LEAST FOR 30 SECONDS.

3. SIDE-LYING LEG LIFT LEFT:

LET’S LIE DOWN ON YOUR SIDE WITH YOUR HEAD RESTED ON YOUR RIGHT ARM. LIFT YOUR LEFT LEG UP AND RETURN TO START POSITION.

MAKE SURE YOUR LEFT LEG GOES STRAIGHT UP AND DOWN DURING THE EXERCISE.

YOU HAVE TO DO THIS EXERCISE AT LEAST 12 TIMES.

1.     4.  SIDE-LYING LEG LIFT RIGHT:

LET’S LIE DOWN ON YOUR SIDE WITH YOUR HEAD RESTED ON YOUR LEFT ARM. LIFT YOUR RIGHT LEG UP AND RETURN TO THE START POSITION.

MAKE SURE YOUR RIGHT LEG GOES STRAIGHT UP AND DOWN DURING THE EXERCISE.

YOU HAVE TO DO THIS EXERCISE AT LEAST 12 TIMES.

5.  BACKWARD LUNGE

STAND WITH YOUR FEET SHOULDER WIDTH APART AND YOUR HANDS ON YOUR HIPS. 

STEP A BIG STEP BACKWARD WITH YOUR RIGHT LEG AND LOWER YOUR BODY UNTIL YOUR LEFT THIGH IS PARALLEL TO THE FLOOR. RETURN AND REPEAT WITH THE OTHER SIDE.

YOU HAVE TO DO THIS EXERCISE AT LEAST 14 TIMES.

6.   DONKEY KICKS LEFT:

LET’S START ON ALL FOCUS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS UNDER YOUR SHOULDERS.

THEN LIFT YOUR LEFT LEG AND SQUEEZE YOUR BUTT AS MUCH AS YOU CAN. GO BACK TO THE START POSITION AND REPEAT THE EXERCISE.

DO THIS EXERCISE AT LEAST 15 TIMES.

7.  DONKEY KICKS RIGHT:

LET’S START ON ALL FOCUS WITH YOUR KNEES UNDER YOUR BUTT AND YOUR HANDS UNDER YOUR SHOULDERS.

THEN LIFT YOUR RIGHT LEG AND SQUEEZE YOUR BUTT AS MUCH AS YOU CAN. GO BACK TO THE START POSITION AND REPEAT THE EXERCISE.

DO THIS EXERCISE AT LEAST 15 TIMES.

8.     LEFT QUAD STRETCH WITH WALL:

LET’S STAND WITH YOUR RIGHT HAND ON THE WALL. BEND YOUR LEFT LEG AND GRASP YOUR ANKLE OR TOES TO BRING YOUR LEFT CALF CLOSE TO YOUR LEFT THIGH. HOLD THIS POSITION.

DO THIS EXERCISE FOR 30 SECONDS.

9.   RIGHT QUAD STRETCH WITH WALL:

LET’S STAND WITH YOUR LEFT HAND ON THE WALL. BEND YOUR RIGHT LEG AND GRASP YOUR ANKLE OR TOES TO BRING YOUR RIGHT CALF CLOSE TO YOUR RIGHT THIGH. HOLD THIS POSITION.

DO THIS EXERCISE FOR 30 SECONDS.

10.  KNEE TO CHEST STRETCH LEFT:

LET’S 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 A FEW SECONDS.

DO THIS EXERCISE FOR 30 SECONDS..

11. KNEE TO CHEST STRETCH RIGHT:

LET’S 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 A FEW SECONDS.

        DO THIS EXERCISE FOR 30 SECONDS.

12.  WALL CALF RAISES:

LET’S STAND STRAIGHT WITH YOUR HANDS ON THE WALL AND FEET SHOULDER WIDTH APART.

LIFT YOUR HEELS AND STAND ON YOUR TOES. THEN DROP YOUR HEELS DOWN.

REPEAT THIS EXERCISE FOR 12 TIMES.

13.   SUMO SQUAT CALF RAISES WITH WALL:

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LET’S STAND WITH YOUR HANDS ON THE WALL AND YOUR FEET A LITTLE WIDER THAN SHOULDER WIDTH APART.

LOWER YOUR BODY UNTIL YOUR THIGHS ARE PARALLEL TO THE FLOOR. LIFT YOUR HEELS UP AND DOWN.

DO THIS EXERCISE FOR 12 TIMES..

14.    CALF STRETCH LEFT:

LET’S STAND ONE BIG STEP AWAY IN FRONT OF A WALL. STEP FORWARD WITH YOUR RIGHT FOOT AND PUSH THE WALL WITH YOUR HANDS.

MAKE SURE THAT YOUR LEFT LEG IS FULLY EXTENDED AND YOU CAN FEEL YOUR LEFT CALF STRETCHING. HOLD THIS POSITION FOR A FEW SECONDS.

DO THIS EXERCISE FOR 30 SECONDS.


15.  CALF STRETCH RIGHT:

LET’S STAND ONE BIG STEP AWAY IN FRONT OF A WALL. STEP FORWARD WITH YOUR LEFT FOOT AND PUSH THE WALL WITH YOUR HANDS.

MAKE SURE THAT YOUR RIGHT LEG IS FULLY EXTENDED AND YOU CAN FEEL YOUR RIGHT CALF STRETCHING. HOLD THIS POSITION FOR A FEW SECONDS.

DO THIS EXERCISE FOR 30 SECONDS.

FOLLOW THIS EXERCISE AND PRACTICE DAILY FOR 30-40 MINUTES. IF YOU WANNA GET GOOD RESULT THEN YOU HAVE TO WORK HARD UPON IT.

SO DO HEALTHY, STAY HEALTHY!!!