One can exercise the legs easily and efficiently at home. Exercises such as these are designed to tone up the legs without adding unnecessary bulk. When we exercise the legs, we should be mainly focusing on the quadriceps muscles, which are the largest in the entire body. Most of one's leg weight is stored in this area. Be sure to warm up before undertaking these exercises. No equipment is required for these exercises.
Squats and side lying scissors
The squat exercise works out the thighs, butt and calves. Stand upright with the feet at shoulder width. Tuck in the stomach and squat until the thighs are parallel to the floor. Hold the squat position for about five seconds.
For the next exercise, stand with the feet together. Tuck in the stomach, keep your chin up and then take a large step forward. Make sure that your weight is transferred to the front foot. Lower the torso until you feel a slight strain in the hip flexors. Hold the position for about five seconds.
The side-lying scissors helps to tone the thighs and stomach. This exercise is very effective with regard to home toning. Lie on one side. Lift both legs off the floor and kick them in opposing directions. Turn onto the other side and repeat after you have performed a set number of reps on the first side.
Exercises for calf muscles and lower abdomen
The next exercise will hopefully help you to tone up your calf muscles. For this exercise, you will need to stand close to a wall. Stand beside the wall on a step. Your feet should be at about hip width. Make sure to stand on the balls of the feet with the heels hanging over the edge of the step. Then, slowly move up onto your toes in order to tense the calf muscles. Return to the starting position and repeat the exercise. Remember to keep the knees bent in order to avoid straining them.
The final exercise focuses on developing the butt, hamstrings, thighs and lower abdomen. Get on all fours on the ground. Make sure to keep the back straight and keep your head looking upwards. Extend one leg as far as possible while lifting it slightly off the floor. Then, touch your toes on the ground. Once again lift the leg, this time as high as it will go. Hold this position for around five seconds. Repeat on the opposite leg.
What to do if you experience pain
When exercising the legs, try not to switch rapidly between the various types of exercises. If you experience pain, you should cease the performance of the exercises immediately.