Do you want perfect legs? Start doing these exercises every day!
As you can see, the exercises are fairly simple, but effective at the same time! You can run it anytime, anywhere, in just a few minutes. These perfect workouts will help you get the body you wanted, easier than you can imagine!
Take a look at these exercises that will shape your legs in a very short time. Try to make at least 30 reps each, and be sure to warm up before you start practicing. You are not completely satisfied with the look of your feet, try some very simple exercises that do not require special equipment.
Let’s see these simple exercises for perfect legs!
8 best exercises for perfect legs, which you can do at home or in the gym:
1. Chair Kicks:
For this exercise, you need a chair that you need to place away from you and then to place your arms behind the chair and grab it. Next, you need to put your feet together. Then lean slightly forward. Raise your right leg directly behind you and keep your knee straight and then squeeze your glutes and raise your leg as high as you can and go back to the starting position with control. You need to repeat the exercise 10 times and then perform it with the other leg and do two sets.
2. Squat Pulse:
First, you need to stand with your legs wider than shoulder-width apart. Turn toes out and extend your arms straight in front of you. Then you need to squat down and keep the knees in line with your toes. Then while your ABS is squeezed you need to keep your back straight. Next, you need to stay in a squat position and go up and down and you need to move up and down 15 times and then stand up and relax. Do three sets of this exercise.
3. Donkey Kicks:
You need to start the exercise on all fours. Then place hands shoulder-width and knees hip-width apart and first, keep your right foot flexed and leg bent. Then you need to raise your right leg and push your heel toward the ceiling and next you need to push it until your foot is directly above your butt and your glutes need to be squeezed. Then you need to slowly go back to the starting position and you need to try not to touch your knee to the ground. You need to do the exercise 15 times and then do it with your other leg.
4. Squat Kick:
First, you need to place your legs wider than hip-width apart and turn your toes slightly out and then you need to put your arms straight in front of you and squat until your butt is below the height of your knees. Next, your knees must stay behind your toes when you squat and then when you reach starting position, lift your left leg as high as you can to the side of you and next place your leg back to the ground. You need to do the exercise 10 times and then perform it with the other leg and then do three sets of this exercise.
5. Doggy Hydrant:
First, the starting position must be again on all fours and next you need to place your hands shoulder-width and knees hip-width apart. Then you need to keep your feet and knee bent. Next, you need to push your left leg out to the side until your inner thigh is parallel to the floor. Then you need to squeeze the glutes and the abs while performing the exercise and then return to the starting position and don’t touch the floor with your knee. You need to repeat the exercise 15 times and then do the same with the other leg.
6. Pencil Side Leg:
First, you need to stand with your hands on your hips and your feet together and then from this position you need to soften your left knee and lift your right knee straight out to the side, and then to lower it to nearly touching your toes to the ground. Next pulse backs up two times and then on the last pulse, touch just your right toes to the ground. Then transfer your weight to the right leg, and then bring your left toes to meet your right toes, keeping your heels off the ground the whole time. You need to step back out with your left foot and bring your right foot to meet your left to complete one rep.
7. Kneeling Roundhouse Kick:
For this exercise, you need to start kneeling on all fours (on carpet or a mat) with your arms extended under your shoulders and knees bent under your hips and then to lift your left knee off the floor, bending your left heel in closer to your body. Next you need to lift left knee (keeping it bent) straight out to the side of your body, trying to bring it up to hip height and then from here, extend your leg straight out, pointing your toe, shin and shoelaces facing forward and after that you need to bend knee back in and lower it down, almost to the floor (but not touching) and to repeat 15 times on the left, 15 times on the right.
8. Prone Hamstring Curl:
First you need to lie face down on the floor, bend your elbows and stack your hands under your forehead and then extend both legs straight out behind you, pointing your toes and squeezing your heels together and next, you need to press your shoulders down and lift both legs slightly off the floor. Then you need to keep your feet touching, bend your knees (knees can open out to the sides slightly as they bend) and curl both heels in towards your body and then without letting your knees touch the ground, slowly extend both legs back out straight. You need to repeat 15 times total and you can also try doing another set of 15 before finishing the workout if you can.
Source: Team Fitness Training