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Yes! A lot of people run away from leg day. And probably it is right. They were not informed of these easy leg day workout tips that are absolutely doable and super effective. It is difficult to witness quick changes due to the built and nature of the muscles and fat in this region.
Hence, maybe getting a set of toned legs will take time, but that does not mean that you should stop your dedicated efforts towards it. We have given you a list of exercises for your deltoids, hamstrings, calf, and thighs separately.
But this will be a leg workout routine involving exercises for your legs as a whole. Apart from these exercises, cardio exercises like running, walking, cycling etc. must be included in your daily workout routine because they do not only work on your legs but help you get the all-round development that you have been waiting for.
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About 40-45 minutes of it each day, maybe six days a week, is enough. Track your progress and you will see what we are talking about. Diet is extremely important as well.
In this article, we get to you six productive leg day workout for weight loss and to get those super toned legs. Some of these leg exercises will require exercise balls and dumbbells.
There are several other articles on our website that can help you with more exercises that can be incorporated in this regime. So let's get started!
Excercise #1
Bulgarian Split Squat
Instructions:
Step 1: Get hold of two dumbbells and stand next to a couch or a chair. Be careful with the weight. Light dumbbells will not really help you here.
Step 2: Stand at lunge length distance from the chair with your back towards it.
Step 3: Now with a dumbbell in each hand, place your right foot on the chair,
Step 4: Slowly, lower yourself such that your right knee touches the ground and your left thigh is almost parallel to the ground.
Important tip: Do 2 sets of 10 reps on one leg and repeat for the other side.
Next up: Sumo Squats
Exercise #2
Sumo Squats
Instructions:
Step 1: Stand and keep your feet farther than hip-width. Keep your toes out pointing at about 45 degrees.
Step 2: Slowly bend your body by bending your knees and raise your hands such that they meet your chin. Go down until your thighs are almost parallel to the ground. Remember to keep your back straight and your abs contracted.
Step 3: Come back to the initial position and repeat.
Important tip: Do 2 sets of 10 reps each and add about 10 reps of regular squats at the end.
Next up: Curtsy Lunges
Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt
Exercise #3
Curtsy Lunges
Instructions:
Step 1: Stand with your feet at hip width.
Step 2: Shift the weight of your body to your left side and take your right leg behind your left leg such that both your legs are crossing each other.
Step 3: Slowly bend both your knees and get in the lunge position. Keep your body straight.
Step 4: Engage your leg to get into that position and return to the initial position.
Step 5: Repeat on the other side. This makes up 1 rep.
Important tip: Do 2 sets of 10 reps each. You can choose to extend your arms in front of you instead of keeping them on your hips.
Next up: Swiss Ball Leg Curl
Exercise #4
Swiss Ball Leg Curl
Instructions:
Step 1: Get hold of a Swiss ball and lie on your back with the ball in front of you.
Step 2: Place your feet on the ball and keep your hands by your side.
Step 3: Slowly raise your body, hip first, towards the ceiling and keep your knees straight. This is the initial position. Your body must form a straight line.
Step 4: Now, bend your knees to bring the ball towards you while keeping your hips in the air.
Step 5: Push it back and repeat while being elevated through the full set and keeping your hands on the floor.
Important tip: Do 2 sets of 15 reps each with a 20 seconds break in between.
Next up: Jump Squat
Exercise #5
Jump Squat
Instructions:
Step 1: Stand and keep your feet shoulder width away.
Step 2: Slowly squat down by bending your knees and go down until your thighs are parallel to the floor. Keep your back straight.
Step 3: Now quickly get back up and jump as high as possible with your arms extended straight over your head.
Step 4: Land softly on your feet and get in the squat position. Repeat.
Important tip: Do this exercise for one minute.
Next up: Bridge Walkout
Exercise #6
Bridge Walkout
Instructions:
Step 1: Lie on your back. Bend your knees such that your feet are on the ground and are close to your hips.
Step 2: Now push your heels in to raise your hips off the ground.
Step 3: Now, step your feet out, one at a time, so as to make a V. Take tiny steps, moving your feet away from your body. Your hips have to be elevated through the full exercise.
Step 4: Continue to step out till your legs are fully extended.
Step 5: Walk back in. This completes one rep.
Important tip: Do 10 reps of this exercise with breaks in the middle.
