No gym? No problem. You can get a super effective leg workout using just your body (and some household items!) Bodyweight exercises can improve strength and flexibility and can get you fit - fast. We've given you some easy bodyweight exercises for you to create your own leg workout, check them out below!
Legs
1. Wall Sit
Image courtesy of workoutlabs.com
Here's how to do a wall sit:
- Find a wall and stand with your back against it
- Slide down until your legs are at a 90 degree angle and parallel to the floor. Make sure your knees aren't falling in front of your ankles
- Hold for as long as you can - try 60 seconds
2. Squat
Image courtesy of workoutlabs.com
Here's how to do a squat:
- Stand in a parallel position
- Keep your shoulders back and your spine straight
- Begin to crouch down as if you were to sit down on a chair
- Make sure you draw your stomach in, keeping your back straight
- Push your hips back and your bum out and make sure your knees don't go in front of your toes
- Keep your weight in your heels
- Aim to get your lower body parallel to the floor and then return to standing. Repeat 10-15 times
3. Walking Lunge
Image courtesy of workoutlabs.com
Here's how to do a walking lunge:
- Stand with your feet shoulder width apart and your hands on your hips for stability
- Take a controlled step forwards with your right leg
- Lower your body until your left knee is bent at a 90 degree angle
- Return to start position and repeat with the other leg whilst travelling forward
4. Step Up
Image courtesy of workoutlabs.com
Here's how to do a step up:
- Find a makeshift bench or step (make sure it's stable!)
- Step onto the surface with one foot
- Step up and follow with the other foot until the leading leg is straight
- Repeat with the other leg
- Try for 10 -15 reps on each side
5. Calf Raises
Image courtesy of workoutlabs.com
Here's how to do a calf raise:
- Find a step you can stand on the edge of
- Make sure the balls of your feet are entirely placed on the steps with your heels hanging off the edge
- Hold onto a wall for balance if you need to
- Raise your heels so that you are standing on your tiptoes
- Hold and then lower your heels to the returning position
- Repeat 15-20 times
So try out this easy and effective leg workout today! Quick and simple to do in the comfort of your home with just your bodyweight (and a few makeshift steps!)
Sources: Greatist.com and workoutlabs.com
