floor exercises are exercises that are done using your own body weight and having the support of only floor. These are easy and can be done at home or anywhere else and require no equipment or training or special monitoring. They can be conveniently incorporated into the daily routine of most people. Therefore, people who do not have the time to join a fancy gym or do not have access to one, but they need to exercise, can switch to floor exercises without. These are the most convenient option for them training. floor exercises may be performed by men and women, and individuals in almost all ages. There are different types of floor exercises that are made to target different body parts, upper and lower. They help improve strength, mobility, stability of joints, balance, posture and symmetry.
leg exercises are also beneficial because the legs are the largest muscles in the body and need a lot of oxygen, therefore, the strongest legs are in a better cardiovascular performance. floor exercises also help increase your leg strength by improving his power standing in a sport or martial arts. Therefore, low leg exercises Toning they are an effective way to tone muscles and stay fit.
floor exercises for toning legs
A cardiovascular activity like jogging 10 minutes to eat, cycling or brisk walking is recommended before starting any exercise. It is necessary to heat the body before any workout. While performing floor exercises, a cloth or exercise mat should be placed on the floor for superior cushioning, comfort and to prevent injury.
Here are some exercises effective soil intended to tone parts of your lower body, such as legs, thighs and hips are presented:
1) leg raises lateral (for the hips and thighs):
- for the starting position, standing on the floor mat and keep a chair from side to support. Hold the chair with one hand. Lift one leg off the floor, keeping the other hand on her hip.
- Now, lift the leg side as high as you can. Slowly bring it back crossing over the other leg.
- -15 Repeat this for 10 counts, each time trying to increase the range.
- Now do the same with the other leg.
- The leg that rises must not touch the ground when lowered.
2) taps Toe (ab):
- For the starting position, lie on the floor with both arms on their sides.
- Now, raise your legs while bending the knees. The thighs should
be perpendicular to the ground. Lower left leg and touch your fingers on the floor, bring the leg back to the original position and repeat the same with the right leg.
- Continue this exercise for at least 60 seconds. In case, you experience lower back pain, do not bring your toes down all the way.
- While this exercise is done, keep your abdominal muscles pulled in, shoulders and arms firmly on the ground.
3) squatting kick back (for buttocks). Stand with legs shoulder width
- arrive a squat and keep your fists near his chin and elbows bent.
- Now slowly extend your left leg back and extend both arms forward.
- do this with the right and left legs alternately. Continue this for 60 seconds.
- The back should be straight, pulled abdominal muscles and hips should be straight, without turning left or right.
- Also, be careful that your weight should be on your heels when in the squat.
4) layers (for inner thighs, hips and quads):
- for the starting position of standing with both feet slightly wider than shoulders difference. Keep your fingers pointing sideways.
- arrived at the squat while bringing your arms forward.
come back up and repeat.
- Try to go as low as possible, while squatting, but make sure your knees do not go beyond your toes.
- Repeat this at least 60 seconds. During the last 20 seconds, I press lightly while squatting.
- In conducting this exercise, keep your back straight and stomach pulled absolutely.
5) Lunge (for the hips and thighs). Do not use a mat for this, like lunges are best done on a hard surface
- For the starting position, hold the upper body absolutely straight. The shoulders should be back and relaxed, stomach and pulled her chin up (you can pick a spot and look at it, to avoid the downward movement of the chin).
- Descend while stepping forward with the left leg and at the same time bring your right leg back. Bend both knees to 90 degrees.
- The left knee should be perpendicular to the ground and in line with the ankle and right knee should not touch the ground.
- The hands should be kept firmly on your hips.
- Do this for 60 seconds while alternating legs.
- Body weight should be in the heel while resuming the standing position.
6) side lunges (for hips, legs, thighs) :. Stand straight with feet together and hands on hips
- Upper body should be straight, stomach contracted and shoulders on the back.
- Now extend your right leg on the right side and lunge toward the ground.
- make sure your right knee does not go beyond his right toe and hold the left leg at a slight angle. Right knee and right hip must be at an angle of 90 degrees.
- Return to the starting position. Repeat the same with the left leg.
- You can do three sets of 10 counts each leg
7) increases seated leg (anterior thigh):
- Sit on the floor with your back straight and against the wall.
- legs extended in front of you and fingers pointing upwards.
- hands at your sides, palms touching the ground.
- lift your left leg off the floor and take it as high as possible.
- knees should be straight and toes pointing up. Gradually, the lower leg and bring to the ground, rise again. Do not let the leg touches the ground.
- Do this for 20 counts. Do two sets.
- Repeat with the right leg.
8) scissor kicks (inside the thigh):
- Lie with your back on the floor, arms at sides and palms touching the floor and legs straight.
- slowly lift both legs at an angle of 45 degrees and pointing your toes outward.
- Now, perform a scissor like movement with both legs while bringing the right thigh on the left thigh and the left on the right, alternately.
- Continue cross for 12 -15 counts two sets of each.
9) Basic clams (the lateral hip):
- secondary roads lie on the floor. Now bend your knees and bring them in front of you.
- Pull in your stomach muscles.
- lift the knee up and out like a clam, keeping your feet together. Hold this position.
- Repeat with the other leg.
- Make 15 counts for each leg.
10) basic bridges (hip):
- For the starting position, lie on your back and bend your knees. Place your hands behind your ears and keep your head up.
- Now lift your shoulders off the floor, no more than three inches and keep your lower back pressed firmly on the ground. Stomach should be pulled in.
- his neck to his chest is not goal as you get up and do not use your hands to pull your neck up. The neck should not move, only your shoulders should.
- Do two sets of 15 -. 20 counts each
increases 11) of the lower leg (calf):
- Stand with both feet on the ground, slightly apart and hands on the sides.
- Slowly lift the heel and foot while balancing your weight on your toes.
- Now lower your heels down.
- Continue this for 15 seconds, do two sets.
- You can take the help of a wall or a chair, if necessary.
- For best results, you can try this exercise standing wall and holding a weight in each hand, like water bottles.
These exercises are often more effective than exercises that one performs in a gym. The above routine is meant not only for the legs, but also to improve and build core muscles of the entire lower body, the ribs down. Try to do this routine consistently, at least three times a week for strong and shapely legs.
Madhavi is a senior editor UrbanWired with deep love and passion for all things health, wellness, fitness and fashion. She is a graduate of expertise in human resources management, but fell for a healthy life. Considering how the people were not informed about personal health, fitness and fashion; she felt compelled to educate, enlighten and entertain the average Joe and Jane worldwide.