These is the first part of my top three body weight routine exercises. These exercises are excellent because you can do them anywhere you are, and they are extremely efficient in helping you lose fat. This particular set constitutes of exercises for legs. Here they are:
Exercise No1: The Lunge
This exercise will give your thighs a good test. It is a great exercise to start your workout and gives your legs a great workout – almost as good as squats. So here are the instructions for doing the lunge:
Standing erect with your hands on your hips, take a long step forward with your right leg. Plant your foot and bend at the knee, keep your left leg straight behind you. Make sure that your lead knee is just over your toes before pausing briefly. Push off your foot returning to the starting position. Repeat until failure and then reverse and perform the exercise with the opposite leg. Make sure to keep your back flat and your chest up to avoid any rounding of the back.
Exercise No2: The Sissy Squat
This is more like a squat than the previous one. In fact, it is a real squat, only that you do it without weights and you hold onto the wall. But beware – although this is called the sissy squat, it is a really good exercise. Follow these instructions:
Hold onto an upright (a door frame will do) with one hand and bend at the knees while keeping your waist straight (don’t bend). While bending lean back as far as comfortable and go up on your toes. Pause in the lowest position and return to the starting position slowly. Keep your thighs tense and your legs slightly unlocked at the top.
Exercise No3: Stair Calf Raise
This is a great exercise for your calves. In fact, it is perhaps the best body weight exercise, since with this one you can use your whole body weight. So here are the instructions for this exercise:
Standing with the balls of your feet on a step from a flight of stairs, lower your heels into the bottom stretched position. Slowly lift up on your toes, with your knees straight, until you are on your tip toes. Pause briefly in the contracted position for the calves, and then lower under control back to the starting position. When you can do more than 20 reps or so, try switching legs and do a 1 legged calf raise. This will make the exercise harder and force you down to fewer repetitions, allowing for greater progress.
These were my top 3 body weight routine exercises for legs. With these 3 exercises you can get a great workout for your legs regardless of where you are. You might, however, be wondering what the other great body weight routine exercises are. You can find them in my other articles on my website.
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