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Effective leg exercises for women



Fitness is now the preference of many women during this time. They are spending quality time eating healthy and getting fit. If we notice, leg days on a workout routine are the toughest. This is because strength training and flexibility is essential. It is also risky as we can get injured when we do not practice exercises without professional guidance. This article will discuss a few effective leg exercises at home that can be practiced without gym trainers.

Wall sits

●       Find a wall and rest back against it.
●       Now go into a sitting position with your knees at a 90-degree angle.
●       Engage your core muscles and stay firm in this position for a minute.
●       Keep your hands on the wall and slightly look down on the floor.

This will tone up your thighs, calves, and lower stomach muscles.

Straight leg kickbacks

●       Keep your hands firmly on a wall/chair and place the legs apart.
●       Engage your glutes and core.
●       Straighten your back and lift a leg back without bending your knees.
●       Change your leg every time you complete a rep.
●       You can also add a resistance band above your knees to intensify.

This is a great way to strengthen the inner thighs.

Hip bridges

●       Lay down with your back and keep the knees bent.
●       Engage your core and glutes.
●       Relax your hands and keep them on the floor.
●       Slowly rise up to form a bridge while resting your shoulder and head.
●       Ensure that it is flat from your knees to your chest.
●       Tighten your glutes and hold this position.
●       Come back to the initial position and repeat.
●       You can intensify this by placing your foot on a raised surface like a chair.

These simple exercises will stretch your leg muscles and strengthen them for a good jog or run.

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