Exercises for the Legs: The Perfect Workout

Why you should not neglect exercises for the legs

Legs form the largest muscle group in the body and are therefore crucial for overall fitness. For this reason, you should not neglect the leg muscles during a workout in addition to the abdominal muscles. It can be divided into four groups that you can train specifically: the quadriceps (Front), the hamstrings (Leg back), that gluteus (Po) and the calf muscles.

To those leg muscles and the adductor (Muscles for drawing a body part) to form, recommend various leg exercises. Optimal is, for example, the leg exercise "genuflection", which claims the entire leg muscles, but also lunges or leg Press lend themselves to holistic "abdominal legs butt" training. Tip: If you use dumbbells, you also train them arm muscles - and thus kills two birds with one stone. Incidentally, sports and a healthy diet are the most effective ways to fight cellulite. A workout pays off not only in terms of fitness.

Exercises for the legs: combination of strength and endurance

The following program combined Endurance - with muscle strength exercises for tight legs and a firm butt - always in alternation. It starts with a stamina exercise, which brings plenty of oxygen into the blood and thus into the muscles. The pulse comes to 110 to 130 beats per minute (depending on age).

It continues with a strength exercise, always 60 times is repeated in order to fully exploit the energy of the muscles and to increase the number and volume of their energy sources (mitochondria) as quickly as possible. So when the muscles start to burn, it shows that muscle building is working optimally - and that fat burning is going well.

In the end, it says Cool down: The stretching exercises relax the muscles and help them recover faster from workouts. The whole training takes about 25 minutes, If you practice three or four times a week, you will see the first results after about four weeks. Put on your favorite CD and go - with music training is more fun.

Exercise for the legs # 1

Stamina: Marching

Go for a minute on the spot, but with power: pull up your knees, rolling your feet neatly from toe to heel. The knees remain slightly bent. Anwinkeln the arms and vibrate vigorously.

Muscle strength: for the hips and outsides of the thighs

Lie on the left side, the head is on the arm, with the right hand you support yourself in front of the body. Both legs are slightly bent. Now exhale, raise the right leg at waist height, lower it again when inhaling, but do not drop it completely. Do not tilt your hips backwards, tense your stomach. Raise and lower the leg twenty times, then change the side. In between, relax your legs. Perform the exercise twice per page.

Exercise for the legs # 2

Endurance: Step Touch

Put one foot to one side and pull the other. Always right and left alternating. The knees remain slightly bent, the upper body is straight. The arms are bent and swing with ease. Repeat these step touches for a minute.

Muscle strength: for the inner and outer thighs

Lie on your back and put your feet hip-wide. Lift the pelvis. Upper body and thighs form a line. Pull the thighs apart as you breathe out and bring them back together as you inhale. The butt remains tight. The thighs are opened and closed 20 times. Lie down on your back, relax briefly. Repeat the exercise a second time.

Exercise for the legs # 3

Stamina: Armstrider

Stand shoulder width and shift your body weight from one foot to the other. Then make the arms with: slightly bend leg, go with the other on tiptoe and also stretch his arm high above his head to the ceiling. Right and left alternating, for a minute.

Muscle strength: for the butt

Go to the quadruped stand and rest your forearms, your elbows below your shoulders. When breathing out, stretch your right leg backwards, slowly lower it when inhaling. The leg remains stretched. While exhaling, raise it back to pumpling. Attention: The back stays straight, do not make a hollow cross. Raise and lower the leg 20 times, then change the side. Sit down on your heels in between. Repeat the exercise twice per page.

Exercise for the legs # 4

Endurance: V-Step

Stand back, feet standing side by side. Place first the right foot diagonally forward (outside), then the left. Go right back to the starting position and then left. The feet go a "V".Those who have internalized the process put in their arms: right foot forward, right hand to the back of the head, left foot in front, left hand to the back of the head. Clap your hands twice in the steps back. In between, switch sides and start with your left foot. Do this exercise for a minute.

Muscle strength: for butt and thigh

Lie on your back, put your right foot on. Now raise the left leg together with the butt. Stretch it out while exhaling and bend it when inhaling. Repeat this movement 20 times. Stretch your belly and butt tightly. Change the page. Repeat the exercise twice per side. Shake your legs in between.

Exercise for the legs # 5

Endurance: Leg Curl

Walk in the easy stance, knees bent slightly, arms bent forward. Now lift the right heel in the direction of the butt. Lead the elbows loosely backwards. Then lift the left heel to the buttocks, elbows back - and so on ... Repeat this exercise for a minute.

Muscle strength: for the stomach

Lie on your back, put your feet hip-wide. While breathing out, lift your upper body and pull your chin to your chest. The belly is tight, the palms move towards the feet. Keep the tension short and release it with the inhalation. Your gaze goes straight ahead, the neck stays long. Repeat this movement 20 times. Then lift the pelvis to stretch the abdominal muscles. Repeat the exercise a second time, for a total of 40 crunches.

After the exercises for the legs:
Cool down!

Thigh Stretching

Stay on your back and raise your knees one at a time. Put your hands on your knees from the inside and push your legs outwards. The legs stretch out a bit. Take a deep breath and hold the stretch for a while. Stretch once when exhaling. Stays for 20 seconds in the stretch.

Thigh stretching (front side)

Turn to the left side, get up and put your head on your arm. Now, with your right hand, enclose the right ankle and gently guide to the butt. Do not make a hollow cross, your knees are on top of each other. Take a deep breath and relax once you exhale. Hold the stretch for 20 seconds, then switch sides.

Po-legs stretching

Sit in the loose cross-legged position and place your right foot in front of your left thigh. Now pull your right knee towards you with your left hand. Take a deep breath. Stretch once when exhaling. Hold for 20 seconds, then switch sides.

Abdominal stretching

Lie on your stomach, the toes point outwards. Rest on forearms, elbows below shoulders, palms facing upward. Lift your upper body slowly. The view goes forward. Take a deep breath. Stretch once when exhaling. Hold for 20 seconds.

Full body stretching

Lie down on your back and make yourself very long. Stretch your right arm and right leg apart as you exhale. Keep the stretch short and release it as you inhale. Then change the page. Simply repeat the exercise as many times as it is comfortable for you.