Sculpt Stronger Leaner Legs

How to Sculpt Stronger, Leaner Legs

Stronger, Leaner, Sexy Legs

Leg workouts stimulate the largest muscles of the body. Working out leg muscles helps create a metabolic state and plays a great role in ensuring muscle growth. Leg muscles can be simulated by working out the upper and lower parts of the body. We will look at ways in which you can achieve stronger, leaner legs through exercise in the convenience of your home.

Leg Workout

This leg workout consists of 7 exercises. Perform this workout 2 - 3 times per week to see results quickly.  This workout should be performed as a circuit. Perform 10 reps of each exercise, one after another, with as little rest between each as possible. Start with one circuit initially and work your way up to 3 - 4 circuits.

Body Weight Squats

Body weight squats are simple moves that can be done just about any time, anywhere. Stand with your feet shoulder-width apart. Extend your arms out in front of you while you squat in place. Try to get your thighs parallel with the floor while making sure your knees do not extend past your toes. Now dig your heels into the floor to stand back up straight while squeezing the butt and keeping the core firm and tight.

Lunges

Lunges can be performed with or without light dumbbells. They are not only an excellent exercise for your legs, but also develop the core and glutes, and help improve balance. Start with your arms on your to your side, extended overhead (for a challenge), or extended out to your side for improved balance. Slowly, step one leg forward while lowering yourself at the hips. Your front leg should be parallel to the floor. Ensure your knee does not extend past your toes. This can cause injury. Push yourself back up to an upright position, then repeat with the other leg.

Reverse Lunges

Another great exercise to sculpt stronger, leaner legs is the reverse lunge. These are similar to lunges, but you step backward instead of forward. To perform this exercise, stand straight with your arms down beside you (or extend overhead for a more challenging workout) and feet shoulder-width apart. Slowly, take a step backward, lowering yourself at the hips. Your front leg should be parallel to the floor. Push yourself up to an upright position, then repeat with the other leg.

Side Lunges

The side lunge is a variation of the front lunge. Instead of stepping forward, you will step to the side. Start with your hands on your hips. Slowly, step one leg out to your side and bend the other knee towards the floor. Push yourself back to the starting position and repeat with the other leg.

Goblet squats

The goblet squat is similar to the body weight squat. The only difference is that you hold a dumbbell (or kettlebell) with both hands while squatting. Grab one end of a dumbbell and cup it in both hands. The dumbbell should be vertical to the floor. Keep your back flat and push your hips back. Slowly lower yourself from the knees into a squat position until your thighs are parallel with the floor. Pause briefly then push yourself up to an upright position.

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Kettlebell swings

Kettlebell swings are not only great for strengthening your legs, they also work your core, shoulders, hamstrings, and glutes. Place a kettlebell in front of you. Bend to a near squat position and grab the kettlebell with both hands. Lift the kettlebell and swing it between your legs. Push your hips forward to swing the kettlebell in front of you to shoulder height. Keep your arms straight and let the kettlebell swing back between your legs.

Dumbbell calf raises

Strong calf muscles look sexy, especially when wearing heels. Calf raises are a go-to exercise to strengthen and define calf muscles. Hold a dumbbell in your right hand. Lift your left foot slightly off the ground. Extend your left arm out for balance or grab hold of something sturdy. Now raise your right heel off the ground. Hold for 2 seconds then return your heel to the ground. Repeat for the necessary reps, and then switch to your left leg.

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Proper Diet

While exercise is necessary to build muscle and sculpt stronger, leaner legs, a proper diet is necessary to get the results you desire. All the exercise in the world will not negate a bad diet. Maintain the necessary calories your body requires (check your BMR here) by consuming healthy fats, carbs, and protein. If you also need to lose weight cut back your daily BMR caloric requirement by 500 calories. This will help you lose a healthy amount of weight each week.


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