The number of people exercising regularly is increasing and it’s always a great resolution to get fit and get active. An active life can help counterbalance a sedentary job and keep your body healthy. Regular exercise can help you maintain weight, lose weight, boost your immune system and metabolism and can give you more energy. Unfortunately, during exercise routines many of us neglect a crucial part of the body: the legs. Skipping out on leg exercises creates the perfect environment for injury. However, it also gets in the way of any leg muscle increases. This part of the body is accustomed to regular use so you may feel like doing a hard workout for them may not be necessary. An intense workout is the only thing that will build these muscles up to their maximum potential though, so you must regularly train them. Here are a few fitness tricks to help you build up your legs and keep your active and healthy.
1. Tibialis Anterior Raises
The tibialis anterior muscle is activated whenever you lift your toes off the ground. It tends to get less attention than some of the larger muscles. In the long run, weak tibialis anterior muscles result in shin splints and other injuries. Tibialis anterior raises will increase the strength and size of these muscles. Start in a sitting or standing position. Plant your feet a little less than shoulder-width apart, and lift your toes as high as you can. Slowly return to the starting position. Complete three reps of eight. Be sure to compliment these kinds of exercises with calf raises to balance out all the muscles in your lower legs.
2. Dumbbell Calf Raises
The gastrocnemius and soleus make up most of the lower leg muscles. Devoting time to them will increase size and definition in this particular region. Calf raises are the go-to exercise for targeting this muscle group. Before you begin, grab two dumbbells. They should be comfortable to hold, but provide enough resistance to challenge the muscles. Once you have them, stand with your feet shoulder-width apart. Holding the weights at your side, explosively lift your heels off the ground. Slowly return to your starting position. Complete three reps of eight. This is a great exercise to improve the look of your legs in heels and in shorts, so be sure to get a few in before the warm weather hits.
3. Barbell Full Squats
When it comes to leg raises, squats are at the top of the list. In addition the working the major leg muscles, they also work the core. Barbell full squats will help you build stronger legs, thighs, and glutes. With wide hands, grab a barbell. With forward-facing feet, open your stance to shoulder-width. Bend your knees, and lower yourself until your thigh is at a 90-degree angle with the floor. Once you have reached this position, explode back to your starting position. Complete three reps of eight. You can vary your squat stance in modified versions as well to work different muscles, get a different work out and to improve the kind of workout you get.
4. Barbell Lunges
A proper lunge with added resistance creates powerful, well-defined thighs. With hands slightly wider than shoulder-width, slowly lower a barbell onto your shoulders. Keeping your back straight, step forward onto one foot. Continue lowering the body until the front thigh is parallel to the floor. Slowly return to the starting position. Complete three reps of eight. This exercise should always be done with proper form and by holding your abdomen as stiff as possible. You might benefit from having someone watch you and correct your form at first. Be sure to stop whenever you start to lose control so your back isn’t injured in the process.
5. Lateral Leg Raises
Lateral leg raises will strengthen and build the outer thigh muscles. Grab a chair. Using the chair for balance, begin lifting the leg sideways. Continue lifting until it is parallel to the ground. Slowly return to the starting position. Complete three reps of eight on each leg. This is only effective if you don’t allow your body to tilt at all. Engage your core and stabilize the rest of your body as the leg lifts. This will help keep proper form.
You use your legs everyday, so you will not build muscle without an intense workout. These tricks engage the leg muscles, and require explosive movements. According to an Ivein center for Spider Vein treatment in Utah, doing regular exercise can also prevent certain kinds of diseases. Be sure to keep up with any kind of exercise regimen you start up and add to it all the time so your legs aren’t neglected. In no time at all, you will have the legs you’ve always wanted.