How to Strong Legs

 

Build Strong Legs

                    Put your palms shoulder-width apart in your hips right over your knee first your left leg goes up moving across the right leg to the opposite side it should look like an arch once your toe reaches the floor your left leg goes back to its initial position do 20 reps with your left leg and then 20 reps with your right leg when you do it right it'll look like you're painting a rainbow with your feet and it's the name all these up and down motions are perfect for your glute you'll work out all three of your gluteus muscle and bonus your abs as well donkey kicks this one is super efficient if you want to tone your glutes plus it also helps to sculpt your abs and strength in your spine to start get on all fours put your palms shoulder-width apart and your hands right under your hit keep your right knee bent at 90 degrees and lift your right leg nice for tone glutes and shapely inner thighs it looks too simple but it only works when you do it the right way so stand upright with your feet together now move your left leg behind and to the right across your right leg Bend both knees as if you were curtsying and join your palms near the center of your chest in the classical Namaste pose then bring your left leg to the starting position and repeat this exercise 20 times now make 20 reps with your right leg don't try to get your backside too far behind you don't want to angle your hips backwards ski squats stand upright with your feet close together sink down and rise up if you would while doing normal squats do 15 reps or just repeat the exercise for 40 seconds in normal squats your feet are wide apart when you keep them together for this exercise you target more precise muscles in your lower pulling your belly to engage your core now lift your lower back and hips your body must become one straight line from your shoulders to your knees hold it there for a couple of seconds and lower down malasana or deep squat this simple yoga pose not only sculpture rear but also stretches your neck hamstrings spine and Ankle plus they can give you a better digestion and Metabolism to begin stand straight with your feet wide apart bend your knees and sink down until your hips are lower than 

                your knees go down as much as you can you get better with time bring your palms together near the center of your chest in a namaste like pose your forearm should be almost perpendicular to your palms put your knees far enough so that you can reach them with your elbows hold it there for one minute before coming back to the starting position here's a touches the floor vent with the help of your right leg move your body into the next lunch this time your left leg should be in front of you and your right leg will bend toward the floor three sets of walking lunges with 12 reps each and remember to take a 30-second rest after each set when doing this exercise the muscles in the front of your leg work the most since they have to move your whole body up and forward this not only strengthens all the leg muscles but also improves your balance and stability number to regular squats stand straight with your legs shoulder-width apart and your fief parallel to each other bend your knees to slowly lower your body toward the ground and matching you're about to sit down and invisible chair go as far down as you can with your elbows touching your knee keep your chest and head up right and make sure your knee still go beyond Ethan Furniture if your choice and rest your right foot on it laces down slowly squat down with your left leg and tell your right knee almost touches the floor hold it there for 3 seconds try to keep your balance then with the strength of your left leg stand back up do 3 sets of 12 reps on each but with no rest when you change legs a 30 second break between set is okay and probably much needed it this is a great lower body exercise and squatting deeply with just one leg really targets the stabilizer muscles and as a bonus improves your balance also feel free to hold a dumbbell any chance if you want to take this one up a step number 5 squat pulses get into the starting position for a squat feet shoulder-width apart when you go ahead and all that jazz three sets of 12 reps with a 30 second break between sets as always a dump out in your free hand will take things up a notch which is an especially useful trip once you've built up so much that your body weight is no longer enough this exercise will have your calves looking bigger stronger and more Define plus it increases your ankle strength so you won't be as prone to spraining or twisting number 7 lunge jumps start by standing with your right leg forward and your arms crossed over your chest then Journeys and lower your body into a deep lunch your left me should almost brush the floor then like a spring jump into the are fully extending your legs while you're midair and land in a lunch and without a break launched up into the next jump lunge jumps develop your lower body

How to Strong Legs