They are that part of the body that sets you in motion. They enable you to stand, walk, jump, kick and run. In other words, your legs work hard dutifully synchronizing with other organs of the body to produce the required action. Caring for legs is very easy. Leg exercise holds the key to having healthy legs...and healthy legs are stronger and better-looking legs.
Anatomy of legs
The leg or the lower limb includes the thigh, the knee and the cnemis. That part of the leg from the knee to the ankle is called the cnemis. While the back portion is called calf, the front portion is termed as the shin. The largest bone in the human body, the femur is in the leg. The legs represent the largest muscles in the body, muscles that are the fastest in the body to respond to training.
Before you embark on leg training, it is important to choose an exercise targeted at each major muscle group. For, the leg is comprised of a group of muscles. Selecting the right leg exercises guarantees strengthening of leg muscles and tightening them too.
Benefits of leg exercises
Make leg exercises an integral part of your lifestyle to reap long-term benefits. Strong, healthy legs do compliment your overall well being.
Boost leg health with leg exercises
Walk, run or jog: 10, 000 steps a day, running or jogging 30 minutes a day, the results are the same. It promotes a healthy weight; helps build bone and muscle mass.
Lunges: The lunge targets the butt muscles, especially the largest one called the gluteus maximus. Lunges can be done with or without weights. Beginners, can follow a lunge exercise program of 3 lunge exercises, 15 repetitions each leg- 2 cycles = 6 sets. You can try variations after you feel comfortable with the lunges. Variations include reverse lunge, forward lunge, inner thigh lunge, crossover lunges (front & reverse) and side-to-side lunges.
Heel raises: This is aimed at the calf muscle. You can strengthen your leg muscle by consciously raising your heel anywhere, anytime.
Squats: Primarily targeted at the quadriceps which makes up the front of the thigh, squats helps in developing excellent leg mass. A squat is a best exercise that can bring about desired changes in your hips, butt and thighs.
Leg press exercise: Aimed at building the mass of the thighs, leg press exercise benefits the gluteus maximus, abductors, hamstrings and quadriceps muscles.