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5 Leg toning exercises to add to your home workout routine

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5 Leg toning exercises to add to your home workout routine

Need to practice your legs however don’t need to spend on fitness center memberships? Nicely, the very best you are able to do is add some nice leg firming workout routines to your property exercise routine.

There’re a number of advantages to having stronger and well-sculpted legs. Not solely do they give the impression of being good, however they enhance general mobility and power, make you extra impartial, particularly as you age. Some leg firming workout routines even strengthen the posterior chain muscle tissues, assuaging hip and again ache and protecting accidents at bay. The most effective half is that you just don’t require fancy fitness center instruments to coach the legs.

So, are you able to work in your legs within the consolation of your property? Listed below are some greatest leg firming workout routines so that you can do at house.


Finest leg firming workout routines so as to add to your property exercise routine

Whether or not you are a newbie or pro-exerciser, the next 5 leg firming workout routines are certain to focus on the most important muscle tissues of your legs from every angle:

1) Lunge

A staple in leg exercises, lunges and their variations similar to ahead lunges, lateral lunges, curtsy lunges, and many others., are among the hottest leg firming workout routines that may be simply completed at house.

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Alongside concentrating on main leg muscle tissues, together with the hamstrings, calves, and thighs, this train sculpts the abs and glutes too.

Easy methods to do the usual ahead lunge?

Along with your again straight and arms in your sides, stand tall, protecting your ft at hip-width distance. Take a giant step ahead together with your left leg, and slowly decrease your physique right into a lunge. Proceed to go down until your knees get bent at 90 levels or proper knee evenly touches the ground.

Push off in your left foot to carry your self again to the beginning place. Repeat the train, and proceed together with your proper leg within the entrance.

Intention for 3 units of 10 reps on every leg.


2) Single-leg glute bridge

The most effective leg firming workout routines, the glute bridge is a perfect exercise for rookies. This train tones the legs and enhances mobility within the hips too. It boosts core stability, works on both sides evenly, and can also be efficient for folks with again ache.

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Easy methods to do the single-leg glute bridge?

Lie down in your again on a flat floor, and maintain your knees bent. Place your ft on the ground, and lift your proper leg straight up so far as you’ll be able to whereas lifting your hips off the ground and making a spherical within the decrease again. Pause on the high for a number of seconds.

As you increase your leg off the ground, be certain to interact your glutes and hamstrings to achieve extra contraction. Deliver your proper leg again to the beginning; increase your left, and repeat the train.

Intention for 3 units of 12 reps on every leg.


3) Single-leg calf increase

Calf raise exercise adds size in the calves. (Photo via Pexels/kinkate Gruber)
Calf increase train provides measurement within the calves. (Photograph through Pexels/kinkate Gruber)

The only-leg calf increase is amongst among the most compelling leg firming workout routines that notably goal the calves and decrease leg muscle tissues and in addition helps increase steadiness. Strengthening these muscle tissues enhances athletic efficiency, prevents strains and accidents, and will increase the scale of the calves.

Easy methods to do the single-leg calf increase?

Stand tall together with your ft at a hip distance and arms on the hips. Maintain onto one thing sturdy for steadiness. Barely bend your proper knee, and elevate your left heel off the ground whereas balancing on the ball of your foot. Pause on the high, and slowly decrease your heel again to the beginning posiion.

Repeat the train a number of extra instances together with your left leg, and proceed together with your proper. Intention for theee units of 15 reps on every leg.

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4) Plank leg elevate

One of the vital useful leg firming workout routines, plank leg lifts goal the higher legs and butts whereas additionally engaged on the midsection. This train gives the unbelievable benefit of a daily plank by coaching the core, shoulders, and glutes, and in addition helps scale back physique fats.

Easy methods to do the plank leg lifts?

Begin on all fours together with your forearms on the ground and legs prolonged behind. Interact your core muscle tissues, and elevate your left leg. Pause on the high, and decrease your leg to the beginning place. Carry out the identical together with your proper leg. Bear in mind to interact the glutes and abs all through the train. Intention for 3 units of ten reps on every leg.

Additionally learn: Plank workout routines to burn visceral fats.


5) Single-leg deadlift

Single-leg deadlifts are top-of-the-line leg firming workout routines that strengthens all the most important muscle tissues within the legs, together with the glutes and hamstrings, and targets the core too. This train builds power, stability, and steadiness, and boosts mobility all through the hips and legs.

Easy methods to do the single-leg deadlift?

Stand tall together with your ft at a hip-width distance and arms by your aspect. Slowly lean ahead, and put your body weight in your proper leg, with the left leg prolonged straight behind. Elevate your left leg as excessive as doable, and proceed to lean ahead as a lot as you’ll be able to. Enable your arms to hold down slightly below the shoulders, and keep on this place for a number of seconds.

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Return to the beginning place, and repeat the train. Swap legs after a number of reps. Intention to finish 15 reps on every leg.


Takeaway

Working towards the aforementioned leg firming workout routines a number of instances every week is bound to strengthen your legs whereas additionally rising the scale of your leg muscle tissues. You may combine, and match these workout routines and regulate the reps and units to fit your health stage.

At all times keep in mind that sturdy and toned legs are essential and wanted to maintain an lively and wholesome life. So, be very constant and provides your leg day exercises the eye they deserve.


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Fitness

Amitabh Bachchan’s diet and workout routine for staying fit at 82: Pranayam, yoga stretches, gooseberry juice and more

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Amitabh Bachchan’s diet and workout routine for staying fit at 82: Pranayam, yoga stretches, gooseberry juice and more

Amitabh Bachchan is a living legend whose popularity surpasses that of his contemporaries. At 82, his unmatched energy and commitment to fitness continue to inspire generations. Despite facing severe health challenges like tuberculosis, his disciplined lifestyle has helped him stand tall and active in the industry. Curious to know the secret behind his fitness? Let’s dive into the insights of Amitabh Bachchan’s diet plan and workout routine. (Also read: Sonu Sood shares his diet and fitness secrets for toned body at 51: ‘I’ve never tasted non-veg and I don’t drink’ )

Check out Amitabh Bachchan’s rigorous fitness routine and healthy diet choices.(Instagram)

How Amitabh Bachchan stays fit at 82

Earlier, in an interview with Humans of Bombay, Amitabh Bachchan’s wellness trainer Vrindaa Mehta revealed the actor’s unwavering dedication to fitness. She shared, “If Amitabh Bachchan can make time to exercise, normal people can too. The mindset is, when you know something is good for you, you just do it. It’s not about comfort, it’s not about not having time… If Mr. Bachchan can make time to exercise, regular people can of course, take out time to exercise.”

Talking about his fitness routine, Vrindaa added, “My sessions with Amit ji are more about breath work. We start off with basic breath exercises and move on to pranayams, and basic yoga stretches. Mindset… He’s the father of it all.”

Wellness trainer Shivohaam, who also works with Amitabh, highlighted the actor’s remarkable commitment to fitness. “There are times when we have to tell him, ‘Let’s not train right now, it’s not ideal for you.’ The point is, he does take out the time, whether it’s morning, afternoon, or evening, or even between meetings because he knows it’s important,” shared Shivohaam.

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Amitabh Bachchan’s diet secrets

Amitabh Bachchan’s diet revolves around discipline and variety. In one of his blog posts, the veteran actor shared that he begins his day with tulsi leaves, followed by a breakfast featuring items like protein shakes, almonds, porridge, or coconut water. Other favourites include gooseberry juice and dates, providing a power-packed start to his mornings with a mix of healthy nuts and proteins.

When discussing his eating habits, Big B revealed, “In my youth, I would eat, but now I have left eating non-veg dishes, sweet items, rice, and won’t speak any further.” Skipping desserts and limiting sugar intake have been significant lifestyle changes that help him maintain his fitness and avoid risks like obesity.

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Fitness

Does exercise offset the risks of sitting? – Harvard Health

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Does exercise offset the risks of sitting? – Harvard Health
I’m 63 and take brisk walks for a total of two to three hours a week, just like you recommend. But the rest of the time I sit — at a computer, at the kitchen table, or in front of the TV. Is that healthy?

The study confirmed again that moderate-to-vigorous physical activity for at least 150 minutes per week does improve your health, particularly your heart health. But the study also was able to show that, among those people who got the recommended amount of moderate-to-vigorous physical activity, those who were the most sedentary the rest of the time had a greater risk of developing heart failure and dying from heart disease, when compared to those who were less sedentary.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Are there benefits to exercising while taking new diet drugs? — Harvard Gazette

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Are there benefits to exercising while taking new diet drugs? — Harvard Gazette

New diet drugs are making it easier to lose weight. So does that mean we can stop exercising? Health experts say no. There is a long list of upsides to going for a walk or hitting the gym, and weight loss isn’t necessarily at the top.

“Exercise is good for everything from cognition and mental health benefits such as preventing neurocognitive disorders like Alzheimer’s disease to cardiovascular benefits like preventing mortality from cardiovascular disease, maintaining vascular function, and improving lung strength and lung function,” said Christina Dieli-Conwright, an associate professor in the Department of Nutrition at the T.H. Chan School of Public Health.

“Exercising regularly can even benefit the gastrointestinal system, like gut motility, digestion and the gut microbiome. … Depression, anxiety, sleep, fatigue, pain — I can’t think of a body system that is not benefited by exercise,” she added.

But, while exercise can help in losing weight, it isn’t a magic bullet, she said.

“Historically speaking, the thought behind exercise and weight loss is a little bit erroneous. Exercise alone does not typically put an individual into enough of a caloric deficit to cause weight loss,” she said.

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Why? For starters consider that exercise, on average, can burn from 200 to 700 calories an hour, while consuming that many calories can be done in minutes.

And most of us appear to be poor at keeping track of what we’re taking in vs. what we’re burning.

According to the Centers for Disease Control, more than 73 percent of Americans are overweight or obese. At the same time, almost half of all adults met activity guidelines for aerobic physical activity during the period of a year, and nearly a quarter met guidelines for both aerobic and muscle-strengthening activity.

7 to 15 Hours of exercise a week significantly lowers cancer risk, according to 2019 study

Medical experts say both exercise and maintaining a healthy weight are important components of promoting overall health and longevity.

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“Because the effects of weight loss on diabetes control and risk of diabetes is stronger than for exercise, but for other things like heart disease and living longer — they look like they’re about equivalent,” said I-Min Lee, a professor in the Department of Epidemiology at the Chan School and professor of medicine at Harvard Medical School.

In 2019, Lee helped author a study on physical activity and cancer risk that showed that seven to 15 hours of exercise a week can significantly lower one’s risk of seven types of cancer. That benefit decreases with an overweight BMI, but still shows an improved risk for six cancers: colon, breast, kidney, myeloma, liver, and non-Hodgkin lymphoma.

“Depression, anxiety, sleep, fatigue, pain — I can’t think of a body system that is not benefited by exercise.” Christina Dieli-Conwright, T.H. Chan School of Public Health

Lee advises those who are looking to begin an exercise regimen to start small.

“That way you get a little bit of benefit,” she said, “and it’s also very encouraging, because if it’s an amount that’s doable, and you succeed, it might make you want to do more.”

And doing more is good for everyone, she said. A good strategy, according to Lee, is to try to add 10 minutes to your routine — whatever it may be. If you walk for 20 minutes a day, go for 30 until you meet or exceed the recommended 150 minutes of weekly exercise.

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Edward Phillips, an assistant professor of physical medicine and rehabilitation at HMS, and founder and director of the Institute of Lifestyle Medicine at Spaulding Rehabilitation Hospital, agrees.

“If I ask someone how easily they think they could add a bottle of water in the morning or in the afternoon to combat dehydration, they’re going to say, ‘That’s not so hard.’ If they start doing that, and they also add in a five-minute walk after lunch, which is really healthy, and also easy to achieve, then when I check in with them three weeks later, they go, ‘I’m drinking more water. I feel better. And by the way, the five-minute walk turned into a 10-minute walk.’”

Phillips is also host of the WBUR podcast “Food, We Need to Talk,” covering health and fitness. He said when patients don’t see changes on the scale, they need tangible reasons to keep working out — and there are apparent reasons.

“People need a good story in order to make changes that would result in meaningful health changes,” he said. “Exercise allows you to be more functional. You can get out of a chair more easily. You can sit in the chair more easily. … Or when a friend says, ‘Let’s go downhill skiing this weekend,’ and you’re like, ‘I haven’t done that in years,’ you say. ‘I could try it, because I’ve been exercising.’”

Dieli-Conwright said it helps to do anything a couple of times a week that gets you out of breath.

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“You’re going to get more bang for your buck if you do both aerobic and resistance exercise, though,” she said. “The reason is that aerobic exercise is going to tax the cardiorespiratory system more than resistance or weightlifting. That type of exercise is fantastic for muscle strength. But with both you are going to target glucose metabolism, which is going to be important for managing hyper- and hypoglycemia, diabetes management, things like that.”

She adds that it’s also important to interrupt sitting time or sedentary behaviors.

“Once an hour, get up for two to three minutes even, and just stand up and down and squat or take a two-minute little walk, and go up and down the stairs a couple of times. That can actually help to also manage glucose, which leads, again, back into diabetes risk,” she said.

But Dieli-Conwright emphasizes that creating an exercise habit is key.

“We all know that obesity is incredibly bad. It leads to so many different other co-morbid conditions, specifically heart disease and diabetes. However, there’s so much data that’s overlooked that supports the paradigm that I generally call, and others call, being fit and fat,” she said, essentially being overweight, yet metabolically healthy.

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