Many people do not like going to the gym and end up doing many exercises in crowded crowds. Here is a selection of the most effective leg exercises to make your workout concise. We also advise you to warm up with 5 to 7 minutes of cardio or skipping rope. Moreover, skipping rope is one of the most effective exercises for refining.
Here are 5 leg exercises that can be done at home without equipment:
# 1. The star jump
Stand with your feet tight, arms outstretched against the body. This is the starting position. – Bend your knees slightly, then make a star-shaped jump (arms and legs apart). When you return to the ground, return to the starting position. Continue without pause for the desired duration or repetitions.
# 2. The squat by walking sideways
Stand straight with your feet together and your hands glued together. Spread your feet, bend your knees, push your hips back and open your arms. Walk to the left in squat position, hands over your head, then do the same on the other side. Repeat until you have the desired number of repetitions.
# 3. The pilates, swim position
Lie on your stomach, arms above your head. Tighten your abs. Raise your legs and upper body (only the thighs and abdominals should touch the floor). – Now beat your arms and legs up and down. Move your right arm and your left leg together and your left and right arms together.
# 4. The Bulgarian squat
This exercise improves flexibility by stretching the hamstrings.
How to do:
Stand with your back foot elevated like a chair. Keep the bust straight and the front foot flat on the floor. Then lower yourself until the back knee touches the ground slightly. Return slowly to the starting position and repeat the position. Make sure that the front knee does not extend beyond the toes.
# 5. Isometric squat
How to do:
Start with feet spread shoulder width, then lower your thighs parallel to the floor. Keep this position between 30 seconds to 3 minutes. Always use a stopwatch when doing isometric exercises. We give up easily if we do not stop.