Since when have you been longing for those perfectly shaped legs?
With busy schedules and minimal time to spare for fun, squeezing in time for the gym could be quite hectic. And after all those long hours of sitting at your desk, travel and rest, your legs would’ve become 10% weaker; those little walks during the day wouldn’t help.
Anyway, you’ve been checking out too many legs lately, haven’t you? You know you want it, so here’s how!
To make the best of the little time you can set apart for each day, here are ten simple workouts for your legs that can get your confidence back on. And trust me, these are all you need to look sexier than ever and get all eyes on you. As most women have strong quads, these exercises focus on your hamstrings, glutes and inner thighs. Try these 7 easy and quick exercises and soon you will see your legs toned perfectly well.
1. Skater Lunge
Main Muscle: Quads, hamstrings, glutes
Lunges are perfect for toning your lower body, similar to squats, but here the legs move in a forward-backward motion.
First, cross your right leg behind the left while bending your left knee in a half squat position. Now, take a big step to your right as you get up and cross your left leg behind the right. When you move to the left, touch the ground with the right hand and swing the left back.
Repeat the same for 20 reps without a break.
2. Two-Thirds Jump Squats
Main Muscles: Quads & hamstrings.
Here is a simple instructional video for you:
To start, keep feet shoulder width apart and go to a squat position, but go only two-third of the way down.
Jump straight up with your arms reaching towards the ceiling and come back to the same squat position you started off at.
With 3 sets and 20 reps each, your legs are sure to feel the change.
3. The Wall Sit
Main Muscles: Quads, calves
Wall Sit workout builds endurance and strength in your leg muscles. Start by standing with your back to a wall and your feet 2 feet apart, slide down till your hip and knees align at a 90% angle and hold for 40-60 seconds based on your strength and do 3 sets of the same.
The Bridge Pose focuses on the Glutes and hamstring muscles.
Lay your back on the ground, place your arms to your sides and get your heel closer to your buttocks.
Now, lift your hip towards the ceiling and make sure your upper body and thighs are straight in the same line.
Stay in the same position for 5 full breaths and then relax. 10 lifts of the same exercise will increase your body strength.
5. The Downward Dog Spilt
Main Muscles: Quads, calves, hamstrings.
This is strength building muscle for your legs; it also helps improve balance and your focus.
Keep both your hands and feet on the ground, take a deep breath and lift your right leg up as high as you can. Ensure that you bring your calf, thigh, butt, back and hands in the same line.
Do the same exercise for both the legs.
These 5 legs workout ideas are just what you needed to get that sexy look. As you make these workouts a regular practice and a part of your lifestyle, they will start to work. The easiest way to stay updated with the most effective workouts and fitness tips on the go, is using mobile technology. One such community that I’ve been visiting regularly is Stylecraze; and you can try it too, just so that you will never run out of motivation and convenience. There are many such communities on your mobile app store you can try. Fitbit, Garmin and other pedometers will also help you keep motivated in moving all day – it could be a walk at your work place or a morning jog or whatever, these gadgets really let you keep a tab.
When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory. While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.
Simply put, they’re not being “surprised,” so they get lazy.
Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain. The same is done in your muscles when you try a new routine.
How Flow Yoga Boost Your Gains in Your Workout Routine
Think about your current workouts:
If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.
In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.
A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.
A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.
Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.
Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.
Energizing Flow Yoga with Added Cardio
Flow yoga is also known as “Vinyasa.” In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”
This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.
Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles, and therefore our workout.
Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.
The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.
Here’s how to do a Sun Salutation Flow:
Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.
Why is this important, you ask? Because happy muscles are warmed-up muscles.
The Best Thing About Flow Yoga
The best thing about practicing flow yoga? You’re building strength and flexibility.
Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:
Meet Strong Stan
Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.
While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.
While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries, because un-stretched muscles have limited range of motion.
Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.
Meet Flexible Fiona
Flexible Fiona is in a flow yoga class, easing herself into a backbend. She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.
Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.
To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.
Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.
It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.
Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.
Your goal is to create muscle and joint balance and wholeness.
What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.
In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.
In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.
So what can you do? It’s quite simple.
You have to give your muscles the opposite of what they’re used to.
If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.
If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.
Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.
If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.
Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.
Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.
With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.