For an active and happy life, you need to pay attention to the strength of your legs, build strength with these 4 exercises.

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Due to rapid changes in lifestyle, people have to face the problem of leg pains, stiffness and cramps with age. Most people choose exercise with belly fat in mind. But they don’t pay attention to building their leg strength. Due to this, muscle weakness increases and the stamina of the body decreases. In such a situation, to strengthen the muscles of the legs, some exercises should be done in the daily routine to strengthen the legs. It strengthens the muscles in the body. Learn why and how to build leg strength (leg strength tips).

Why is leg strength important?

According to NIH research, the body’s largest muscles are found in the legs, which are divided into two parts. One is the upper leg i.e. above the knee and the other is the lower leg i.e. below the knee. The upper body muscles primarily consist of the hip flexors, quadriceps, and hamstrings to which the femur attaches.

However, the gastrocnemius and tibialis are counted among the major muscles of the lower body. With their help, they are responsible for moving the ankle and foot. Because of their strength, it becomes easier to walk, turn, bend, run and play. Due to the weakness of these muscles the balance of the body starts to become unbalanced.

Doing leg exercises can reduce fat. — These 4 leg exercises will help tone your legs. Image – Adobe Stock

How to increase leg strength

In this regard, Randhawa, a fitness expert, says that walking for some time throughout the day strengthens the leg muscles. Apart from this, some resistance exercises like squats, lunges and leg curls help in strengthening the leg muscles. Apart from this, yoga, aerobics and dance are also necessary for fitness. Also, playing sports like basketball and soccer can build leg stamina.

It is important to strengthen the upper body as well as the leg muscles during the workout. Along with walking, swimming also strengthens the thighs, knees and calf muscles. It reduces the risk of injury in the legs and increases the flexibility in the legs. It provides relief from leg cramps and other problems including knee pain.

Include these exercises in your daily routine

1. Leg raise exercise

Lie on your back on the mat. Now place both your hands on the floor.

After this, raise the legs to 90 degrees and avoid bending the knees.

Now slowly bring the legs down, but do not touch the floor and keep the legs slightly off the floor.

Then bring the legs up again and pull the stomach in.

After staying in this position for 1 to 2 minutes, lower the legs.

By doing this exercise, the legs and stomach muscles become strong.

Leg raise posture helps in weight loss — Raising the legs puts pressure on the lower abdominal muscles. It helps to strengthen and tone the core. Image: Shutter Stock

2. Lunge Jump Exercise

To do this, stand straight on the mat and keep distance between the two legs.

Now sit on your knees and take your left leg back. At this point, keep your waist straight.

Now move the right leg forward and keep the foot firmly on the ground. Touch your right knee to the floor.

Bring both hands in front of the chest and interlace their fingers.

After holding this pose for 30 seconds, move the other leg back.

3. Jumping jack exercise

To increase muscle strength, jumping jacks should be included in the routine.

For this, stand straight and keep the spine straight. Keep some distance between your feet.

Straighten both arms from the elbows and stick them to the body.

Now open the arms and separate the legs from each other and then come together.

Take your legs in the opposite direction and throw your arms in the air.

Repeat this action 15 to 20 times. Due to this, the stiffness in the leg muscles is removed.

Jumping jacks for thighs — Doing fly jumping jacks will reduce your thigh fat. Image – Adobe Stock

4. Squat

Doing squats not only makes the muscles healthy but also melts the fat accumulated in the legs easily.

To do this, open both legs and pull out the toes.

Now join both hands and try to sit like a chair with knees bent.

At this point, keep the hips from touching the floor and try to bend the body down.

Do this exercise according to the stamina of the body and practice it regularly.

Also Read- These 4 factors increase the risk of bone loss and osteoporosis, take care from now on

The post For an active and happy life, you need to pay attention to the strength of your legs, increase strength with these 4 exercises appeared first on Healthshots Hindi.

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