When we think of lifting weights, we often think of bench pressing and curls, but it’s important to keep your lower body in mind. Mixing up your routine to hit a variety of muscle groups throughout the week will help keep you in shape, without overusing any specific muscle. Fitness experts agree, incorporating 1-2 sessions of leg workouts per week is a great way to build up lean muscle mass and burn fat! Here are a few of our favorite leg exercises that you can incorporate into your next session.
This is a great place to start for chair exercises and segue into the world of squats! To do this, stand in front of the chair as if you were going to sit down. Point your arms straight out in front of you, parallel to the ground, with your palms facing down. Slowly push your hips back, bend at the knee, and sit down. Before you get too comfortable, stand back up and return to the starting position. Try 15 reps!
Time to give your quads a good burn! Face the front of the chair, standing about 2-3 feet away. Keeping your right leg straight, slowly swing it forward and tap your heel on the seat of the chair, and then return to starting position. Try 10-15 of these before switching legs.
With this move, you get to channel your inner ballerina! Stand behind the chair and use it for balance. Put your feet in a V position with your heels together. Lift your heels off the ground and bend at the knees. Slowly lower your hips and lift back up. Try 10-15 reps.
Only do this exercise with a sturdy chair, and enough headroom to stand on it! In this workout, imagine your chair as a large step. Stand facing the front of the chair. Leading with your right foot, step completely onto the chair and bring your left foot up as well. Again leading with your right foot, step back down to return to the starting position. Try 10 of these leading with the right foot, and then try 10 leading with the left!
This is a great way to get your legs moving and your heart racing a bit as well! Stand facing the front of the chair about a foot away. Lift your right foot and lightly tap your toe on the seat. Bring you foot back down, and then go through the same motion with the left foot. Increase your speed as you gain confidence and balance! Try this for 15 reps.
It’s important to change up your workout routine throughout the week to avoid a fitness plateau. Incorporating exercises with different muscle groups is the best way to maximize your results! Warmer weather is just around the corner, and for many of us that means beach season! Mixing in a few of these leg exercises is a great way to get your legs in shape at home, without the extra equipment!
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