Leg exercises include cycling, jumping, stepping, lifts, lunges, and pull-ups. Stretches and lunges are good warm-up exercises to prevent leg injuries. Different variations of leg exercises can be done with weights or in water for added fitness benefits.
Different types of leg exercises include cycling, jumping, stepping, lifts, lunges, and pull-ups. Some of these can be done with weights or in water to add more challenges and fitness benefits to the exercises. Stretches and lunges are good leg warm-up exercises to start a workout, as they can help prevent leg injuries.
Gentle warm-up leg stretches can be done by standing on one foot and straightening the ankle pointing the toes. The ankle can be gently rotated before the leg is straightened to the thigh. Shaking the leg after the stretch can help relax the muscles. The entire stretching and shaking procedure should be repeated on the other leg.
Lunges are leg exercises that stretch the inner legs from the thigh to the ankle. The athlete stands with the legs together and the toes pointing forward. After turning the entire body to the left or right, except for one foot that remains forward, a large side step is taken that creates the lunge. Holding the position makes you feel the stretch in your leg. The lunges should be alternated on each leg.
Leg lifts are usually performed lying down on an exercise mat or other firmly padded surface. The body should be on its side with the legs straight and together before lifting the top leg. Lowering the leg slowly can create a toning effect. A popular variation of this lifting exercise to help tone the legs is to place the foot of one leg in front of the knee of the other before raising and lowering the lower extremity. The same number of repetitions should be done on each side when doing leg exercises.
Staggered climbing exercises the legs while providing cardiovascular benefits for the heart. A one or two step exercise piece can be purchased for use indoors or outdoors. When the small stepping apparatus is mastered, climbing steps can provide a more challenging workout. Jumping is another of the high impact leg exercises. Jumping on a trampoline can be a fun way to exercise your legs while burning calories and getting your heart pumping.
Cycling is a less strenuous leg exercise that can be done in a number of ways. For example, aside from bicycling outdoors or a stationary bike indoors, leg cycling exercises can be done on a floor mat. The athlete’s body should be stretched up with the hands behind the head. Using the elbows for a bit of leverage, the hips can be lifted so that the legs are in the air. Moving your legs in circular motions creates the cycling effect.
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