I know, I know, it's not easy to get a great workout outdoors in the middle of December. To keep you moving, try these leg exercises that can be performed in your living room, no equipment necessary! These home exercises will help you save time, money, and the carbon footprint that comes along with a gym membership.
Before you get started, keep these tips in mind:
- Check with your physician before beginning this, or any other, exercise program
- Warm-up for five to 10 minutes
- Progress to 3 sets of 12 repetitions for each exercise
- Rest 30-50 seconds between sets
- Exhale on exertion
- Perform the exercises slowly and keep control (pretend you are balancing a book on your head throughout the exercise)
- Hold proper posture while strengthening your legs (hold your shoulders and chin back, pull naval in and abdominals contracting)
- Stretch for 15 minutes after a strength training workout
Proper Form Improper Form
Take a very large step backward with your left foot (split stance). Keep your weight in the right heel and make sure that your front knee is over your ankle! Stay up on your back toes. Step up and together while pressing your weight through the front heel, then place your right foot back. Alternate feet each repetition. Keep in mind that even though you are stepping back, the goal is to lunge straight down aiming to, but not touching, the floor.
Begin standing with your back against a wall. Keep your feet approximately two feet away from the wall and a bit past shoulder width apart. Slowly bend your knees and allow your back to slide down the wall until thighs are about parallel to the floor. Slowly push through your heels to return to the starting position. Do not lock your knees.