Do At Home Legs Workout-Beginner and Intermediate Level

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Hi everybody,

There was a time when looking at my thigh fat, gave me a repeated head ache; so much so that the Zandu balm at the nearby chemist went out of stock. I am sure thighs/legs fall into the list of problem areas for most women in India. If you join a good fitness centre and manage to land up there 5-6 days a week- nothing like that.

But you know, in most cases, your spouse will fall ill or plan up a trip just two days after you pay the huge amount of quarterly gym membership. Now, obviously you cannot dare to ask her β€œBaby, can I go to gym for an hour while you rest?” You are intelligent enough to know the consequences after that. Aren’t you?. πŸ˜› So why even take the risk? Do not waste the day on the same time. You can work out in the same room where your better half is resting.

Do At Home Legs Workout-Beginner and Intermediate Level

I have listed a few exercises for the legs that can be done alone or as a part of a workout depending on your fitness levels. These I have been practicing myself, on days someone in my family poses a similar problem πŸ˜› orΒ Β  when me myself do not remain in a mood to step out of the door.

Squats, lunges and sumo squats

These are undeniable heroes when it comes to leg workouts. Why everyone raves about them is because they seem to work on the targeted muscles very well. They do not need any introduction or explanation here I guess. I am assuming that you already know about them. Do not forget performing these while working out for your leg muscles because they actually are the back bone of it. Perform 3 sets of 15-20 repetitions for each of these.

Squats

do at home leg workout squats

Sumo Squats

do at home leg workout sumo squats

Lunges

do at home leg workout lunges

Warrior 3 pose

Yes I love to mix, traditional gymming postures with yoga postures. It gives variation both to my body and mind.

do at home leg workout warrior pose

Start with warrior 1 pose. If you have placed your right foot forward, lift your left leg backwards and bend your upper body forwards to balance out in warrior 3 pose. Tuck in your stomach and keep the back as straight as possible.

You may place your arms forwards, backwards or at your handles as per your convenience keeping your face/eyes facing the floor.

do at home leg workout warrior pose1

You have to balance while keeping all the weight around your knees. I prefer bending the standing leg minimally at the knee to not to cause strain.

The beauty of yoga is that you have to concentrate with your mind while balancing in the pose. Even if you come beautifully in the pose, you will lose the balance the moment your mind wanders off.

Hold this for 3-5 breaths keeping all your body parts strong and slowly come back. Repeat with other leg and you can repeat 5-10 times with each leg depending on your physical levels.

Front and back leg raise

Β do at home leg workout leg raise

Hold some pillar or similar support with your left hand. Raise your left leg forward as parallel to the floor as possible. Keep your right hand raised upwards in the starting position and bring them straight towards the left leg as you raise it. Do this 15-20 times with each leg for 1 set. Complete 3 sets. (In the picture her same hand is up as leg but we have to do with the opposite leg)

do at home leg workout leg raise1

For back raises, take a chair or any similar thing where you’ll place your hands for support. Keeping one leg and rest of the body straight, kick back other leg as far as you can. Do not attempt this with extra force or else you’ll end up hurting yourselves. Perform 3 sets of 15-20 repetitions.

Side leg raise(both together)

do at home leg workout side leg raise

In this you have to place your hands and legs just as the picture shows but when you lift, the lower leg will also be lifted around 3-4 inches above the ground instead of resting on the mat as in case of the above picture. Hold this pose for 10 seconds and then come back to rest. Repeat 2 sets of 20 repetitions each side.

Strengthening wall squat

do at home leg workout strength wall squats

Lastly, come to the squat position resting your back straight against the wall. Bend knees down keeping in mind they do not go beyond your ankle and keep the feet together instead of hip length apart as in case of traditional squat. Hold your body in this position for 40-60 seconds. This is a great strengthening posture and would give a feel- good end to your leg workout.

Try it and let me know how your legs feel. Do not ever attempt these without stretching in the start and end. Mild pain will follow the next day if you are doing it for the first time or after a break. Do not over do it, nor should you freak out with a little pain. No pain, no gain.

Take care!!

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13 COMMENTS

  1. I hate doing squats ..huh ! But kya karein, I want a plump butt πŸ˜› , so majboori hai πŸ˜€
    Great article sweets πŸ™‚

    • I hate sumo squats but I love doing squats with swiss ball.. πŸ™‚ and surprisingly I love the pain they give me coz that makes me feel they are working.. πŸ˜‰
      Thankies Taru.. πŸ™‚

  2. Nice, informative post but I don’t know I never had patience for these ‘SLOW MOTION’ exercises. Give me something peppy babes. πŸ˜‰

    • Most of the trainers say workout 6 days a week –
      Day 1 Cardio
      Day 2 Upper Body
      Day 3 Lower Body

      and repeat. This means twice a week πŸ™‚

    • Yep twice a week if you take up one body part per day like Tarun told.. or you may also mix up parts of this workout with exercises for other body parts -covering almost full body everyday.. πŸ™‚

  3. good. but wondering when do I have time to do this . now my office time has changed so have to leave home around 7 45 and would be back around & 7 00

    • Mitha.. I know its not easy but you know this schedule will itself be the root cause for early pains and diseases in the body if you are into regular workouts. Body strengthening workouts are almost indispensable in case of people with your kind of work schedule. You have to literally carve time out from your day for your body dear.. May be half an hour in the morning and half an hour in the evening.. See what suits you best but get started girl. πŸ™‚

    • Hey Shambhavi.. Start with the thought “something is better than nothing”.. and gradually come over to the thought “If I don’t do it for my body, nobody else will”
      Even 4-5 days a week is regular enough.. πŸ™‚

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