Leg Exercises to Help Build Strength and Shed Pounds

Legs are your biggest muscle group so it is important to keep them strong. You rely on your legs to get you around whether you are walking, running, jumping, skipping or even hopping. Simple everyday tasks can also work your legs like taking the stairs instead of the elevator, and standing instead of sitting. Always include a warm-up especially if you plan to incorporate weights, and stretch your leg muscles before and after you exercise. Listed below are three simple leg exercises that you can perform at home (or on the road) that can help strengthen muscle and shed unwanted pounds (when combined with a healthy diet and exercise program).

Inner Thighs

Do your thighs rub together when you walk? Then this inner thigh exercise if for you. A small ball (about 30 centimeters) is needed for this leg exercise. *Tip: You can buy a small ball at your local dollar store.

Lie on an exercise mat with your head facing the ceiling. Bend your legs so both feet are flat on the mat. Place the ball in between your knees, squeeze the ball so it does not fall, and place your hands on your side so they are not touching the ball.

Squeeze your knees against the ball again. Repeat this step 10-15 times. As your inner thighs gain strength, increase your repetitions.

Outer Thighs

If you are a woman with saddlebags you will want to pay particular attention to this leg exercise. Lie on the right side of your body on an exercise mat with your right hand on the back of your head. Keep your left hand in front of your body (with your palm flat on the exercise mat).

Straighten your left leg and have your left foot in the flexed position. Lift your left leg until it is at a 60 degree angle with your right leg (or as high as you can go depending on your flexibility and strength).

Lower your left leg until your left foot almost touches your right foot. Repeat 10-15 times.

Switch to your left side and perform the outer thigh exercise with your right leg 10-15 times. That is one set. Try to work up to three sets as you gain flexibility and strength.

Quadriceps

Your quadriceps (or quads) are large leg muscles that get noticed (especially when they are strong and lean) when you wear shorts or a bathing suit, so you will want to pay particular attention to this exercise.

Sit on the edge of a sturdy chair or bench. Bend your right leg at a 90 degree angle with your right foot on the floor. Lift your left leg straight up, keep it in the air for a few seconds and return to the floor slowly. Repeat 10-15 times before switching to the other leg. *Tip: To add more resistance, add an ankle weight.

Tips
These leg exercises can be used for those just starting an exercise program or as a supplement for people who engage in regular weight training.

A warm-up should consist of exercise that works your legs like running, walking, or riding a stationery bike for a minimum of five minutes.

Source: Merlino Fitness