Legs workout at home could be very hard and boring, that’s why a lot of people like to skip it. I remember when I first started to workout. It was hard, unpleasant and I hated the days I had to workout my legs, that’s why I always skipped them. With the years passing by I discovered, that without strong legs there’s no way I will have abs, will be able to walk and feel good in short pens :) and play my favorite sports-soccer and tennis. It was hard in the beginning, but ones I kept constantly working out and built some muscles I found out, that workouts for legs are pretty cool, easy, and now I enjoy them every time. If you feel the way I were feeling, follow the exercises I used and please never skip your leg workouts!First you should start to follow a diet, that will be right for your physical condition. Food is a very important part of how you will feel, how energetic you will be and how fast you will reach your fitness goal.
Overweight people, that want to lose some weight and in the same time build some muscles to show, have to watch even more what to eat and when to eat it. I’ve always been saying, that the best diet for me, that always have been working, is the one, where you skip your dinner. Don’t eat anything 5 to 6 hours prior to sleep. I had a few people to say that this diet want work, if you workout in the morning because of the nutrition you will need prior to workout but I don’t believe, that a person wakes up and starts working out right away. If you like to workout in the morning, wake up, have a cup of tea/coffee a fruit and small breakfast. Give yourself an hour and you will be ready for workout.
People, that want to build muscles also need to watch what they eat. More protein and meals that are separated in good 5 to 6 small portions a day should do the trick for those, who want to build muscles.
People, that want to build muscles and gain weight should go with at least 100g. of pure protein a day plus good 5-6 meals.
The equipment you will need for your legs workouts at home are dumbbells, or 3-5g. bottles of water, which could make the same job.
Before starting with the exercises you should build a weekly workout routine, that will be part of overall body building routine. One or two times leg workout a week should be perfect for building muscles.
Exercises: Always warm up before physical activities
It’s very good to start your workout with 15-20min. of running. This will warm up your body, give you endurance and help you build lean muscles.
One of my favorites. This exercise is fun, easy and will give you so much leg workout. Use dumbbells (water bottles). You can perform the exercise without weight if you are new and have never done the exercise before.
Technique: Stand with your feet together while holding dumbbell (water bottles) in each hand. Push your chest out, which in return will straight your back and protect you against injuries. Lunge forward with your left leg until your left leg is 90 degrees and back knee almost touches the ground. Return to your starting position and repeat by switching sides. Keep your upper body and back straight without leaning forward. Do 4 sets 6-10 reps.
I really hate when people use all kinds of strange equipment, when just a dumbbells (water bottles), or barbell and the right technique is enough. The squat is really important exercise not just for your legs, but for the whole body.
Technique: Stand up with your feet shoulder – width apart, feet pointing out slightly. Hold the two dumbbells (water bottles) close to your tights. If you’ve never done the exercise before start without weight and progressively add weight later on. Push your chest out, which in return will straight your back and protect you against injuries. Lower your body slowly while leaning your buttocks behind you as though you were about to sit. Bend your knees and move down until your hips are just below knee height. Keep your back straight up and your head up looking straight ahead at all times. Do 4 sets of 8-14 reps.
4. Calf raises:
You can use the stairs in your house, or build a simple stand with a little bit of wood and nails. You will also need a dumbbells (water bottles).
Technique: Start with holding a dumbbell (water bottle) in each arm and slowly raising your heels until you’re on your tiptoes. Balance your body weight on the balls of your feet. Pause for a minute then slowly lower yourself until the heels are comfortable. A slight stretch is good but don’t overdo it. Repeat 15-18 times in 3 sets.
5. Leg extensions:
This is very easy and fun exercise to do at home. You can build a leg extension chair very easy. Use a leather belt and dumbbell (water bottle).
Technique: Sit on chair and tide the belt for one of your legs and the dumbbell (water bottle). Move the weight slowly and steadily to the horizontal position, try to hold this for a second before lowering down. Repeat with the other leg. Do 3 sets 8 reps.
6. Stairs walk:
That’s one of the best exercises for girls, that want to shed weight from the thighs and legs and guys, that want to lean there body.
Technique: Start walking up and down the stairs for up to 20 min. At the end of your workout is be the best time to finish with that exercise.
I hope that you will enjoy my leg workout at home and remember “no pain no gain”.