Having strong and healthy legs is extremely important, not just for good-looking thighs, but also for our brains and overall health. Exercising your legs helps you keep a sharp mind as you age, maintaining strong intellectual abilities and sanity.
They did a workout with leg exercises that will help you shed fat, strengthen your muscles, and look amazing while increasing your brainpower as you age.
Wall sit
The chair against the wall exercise is the easiest way to train your legs. The only material you need is a wall. This exercise strengthens your quadriceps, burns fat, and also increases your stamina. Because of its nature, you should practice it and increase the duration as you train.
- Sit with your back against the wall, as if you were against a chair.
- Keep your feet firmly planted on the ground, hip-width apart.
- Lower your thighs until they are parallel to the floor. Hold this 90 ° angle at the hips and knees for 30 seconds to a minute.
- Get up slowly and repeat five times.
Tip: Place your hands at the sides or extend your arms in front of you for better balance. Placing your hands on the thighs won’t help.
Chair pose
The chair pose, or Utkatasana in Sanskrit, is a very complete position for the body, but especially for the hips, legs, thighs, and arms. Including the chair pose in your workout will benefit your upper and lower body.
- Stand with your arms at your sides and lower your body.
- Bend your knees and pretend you are going to sit on a chair with your feet firmly on the floor, and leaning your upper body forward.
- Extend your arms towards the ceiling to follow the angle of your torso and stay in this position for 30 seconds to a minute.
- Slowly return to the initial position and repeat 5 times.
Tip: Focus on your breathing for better balance. Breathe out when you bend over and inhale when you stand up straight.
Squats
The squats are probably the best-known exercise that you can use to work your hips and your thighs. You don’t need any special equipment to perform them.
- Stand with your feet hip-width apart.
- Imagine you are sitting on a chair: lower your pelvis until you reach a 90 ° angle at the knees while extending your arms in front of you.
- Keep your abs tight on your way down and don’t let your upper body lean too far forward.
- Keep toes rooted in the ground. Do one to three sets of ten reps each. Remember to rest between each set.
Tip: You should be able to watch your toes during the squat. If you can’t see them, review your position.
Jump squats
The sauteed squats are even more effective than regular squats, and they will help you sculpt your hips and your glutes in no time. The only thing that changes is that we add a jump to the squat, and the position of the arms is slightly different.
- This time, begin in a squat position, legs apart, feet below the hips.
- While in this position, push hard on your feet and jump high with your arms bent and your hands brought under your head.
- Land on your feet in a squat position with your upper body tilted slightly in front of you and your arms extended behind you. This position will stimulate your jump.
- Perform two to three sets of ten jump squats, rest between each set, and resume the exercise.
Tip: Try to focus on landing the jump. It should be as gentle as possible so that you don’t hurt your knees.
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