In our busy schedules, it is not easy to make time for gym. Barbells, squat racks and dumbbells provided in the gym aren’t the only way to develop strong and defined legs and its muscles.
Your own bodyweight is enough to provide a relevant challenge to help you acquire great definition and more power for your legs.
It is not always necessary that you go to gym often so as to keep your legs and yourself fit. There are several exercises that can be practiced at home to get strong legs and fit body. Besides, you need not to worry about the equipments as well.
You can do leg exercises without using any equipment too. Yes, that’s right! No equipment needed for leg exercises even at home.
In order to ease your task, we have brought you some very easy leg exercises that you can perform at your home without the need of any kind of equipment. These are few exercises will help you keep fit irrespective of the circumstances. You will always look best and count on feeling.
No matter whether you are new or an experienced athlete, use ‘no equipment workout’ at home, in a hotel, you can follow them to add strength and energy into your daily routine.
Henceforth, perform the given leg exercises three times per week.
Here are 10 Leg Exercises you can perform at Home with No Equipment
Lie upside down onto your elbows placed under shoulders and hands clasped. Form a straight line onto your balls of your feet.
Now slowly lift your right leg up to hip height. Then come back to center and now lift left leg up to hip height.
Continue this for 20 leg lifts each side.
Stand on your feet with shoulder wide apart.
Place hands on your hips and step forward with one leg.
Now bend other knee to drop your hips. Lower down the knee until it touches the ground.
Keep your upper body in straight line. Slowly drive back your front leg and raise yourself backup with both knees extended.
Now repeat these movements for opposite leg.
Stand with feet wide apart and parallel.
Now extend both your arms keeping them parallel with the ground.
Flex both your knees and hip in sitting back position while keeping your shoulders and chest straight and upright.
Now maintain the posture slowly go down as much as your flexibility allows you.
Now return to the starting position and then repeat for 10 reps again.
Lay back on the floor and bend your knees keeping your feet wide apart.
Keep both your arms by your sides with palm down.
Now inhale and pull belly button inwards as much as you can while raising the hips so that your body forms straight line with your shoulders to knees.
Hold this position for few seconds and lower down your back slowly to starting position.
Do this exercise for 20 reps.
Stand while keeping your feet and shoulders wide apart and arms down by your side.
Now bend down keeping your hands flat on the floor in front of you in a squat position.
Take your both legs in backward direction so that you are in high push-up position.
Lower your chest to the ground and then push it back up.
Jump up and return back to the starting position.
Stand and keep both your feet wide apart. Feet turned out slightly.
Place your arms in prayer position
Bend your knees and hips in sitting position as if you are going to sit on a chair while keeping your shoulders and back straight and upright.
Go down as much as your flexibility allow and possible for you.
Driving your weights on your heels, reverse back the motion until you come back to initial position.
Side Plank with Leg Raise
Position your body in such a way that shoulder comes directly above your wrist of right hand.
Stack your feet and press high off the ground. Enclose the core deeply and uplift your hips.
Now gently raise your left leg in the air. Maintain this still position keeping your torso and hips aligned. Repeat this for few moments.
Lower down and come back to initial position. Repeat the same movement for left leg.
Do this for 10 leg raises on each side.
Keep both your feet and hip wide apart and parallel.
Bend down on your knees, shift your hips back and swing arms by your sides.
Now jump off the ground suddenly as high as possible.
To maintain the momentum, swing your arms over your head.
Land on the ground gently with chest held high and hips back. Again jump off the ground as high as possible.
Do this for 10 reps.
Reverse Lunges With Knee Lift
Stand on your feet about shoulder-width apart. Keep your hands on your waist.
Step into backward direction with your left leg that lands on the ball of your foot while bending both knees forming 90 degree angle.
Return back to standing position by pushing through right heel and thrust your same leg towards your chest.
Repeat the same with other leg.
Pile Squat Calf Raises
Stand on your feet keeping them wider than shoulder, toes turned out and hands clasped in front of your chest.
Start to squat to make your thighs parallel to the floor.
Raise your both heels while stays in squat off the ground for just 2 seconds.
Lower down heels back on the ground.
Aforementioned leg exercises are most easy and effective that requires no equipment so that you can perform them at home effortlessly. With these little exercises, you will be able to keep your legs strong and in toned shape without even going gym for a month.
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