The single most unsettling thing I tend to see in the gym is guys who focus completely on their upper body, and neglect their legs. Seriously guys, do you really want to look like Popeye? Personally I would prefer to be stacked evenly throughout my entire body. Now depending on your workout schedule, working a thorough leg routine in is just as easy as in other area of the body. For those of you who haven’t really put much emphasis on your legs I recommend you begin with focus on the three main muscles in your legs, quadriceps, hamstrings, and calves. Below is a 3 day routine that will turn your legs into tree trunks.
Day 1
| Exercise |
Sets/Reps |
Rest |
|
Quads
Squat
Leg Extension
|
4/6-8
4/6-8
|
2 mins
2 mins
|
|
Hamstrings
Seated Leg Curl
|
4/6-8
|
2 mins
|
|
Calves
Standing Claf Raise
Leg Press Calf Raise
|
3/10-12
3/10-12
|
2 mins
2 mins
|
Day 2
| Exercise |
Sets/Reps |
Rest |
|
Quads
Leg Press
Barbell Lunge
|
4/10-12
4/10-12
|
2 mins
2 mins
|
|
Hamstrings
Roman Deadlift
|
4/10-12
|
2 mins
|
|
Calves
Standing Claf Raise
Seated Calf Raise
|
4/10-12
4/10-12
|
2 mins
2 mins
|
Day 3
| Exercise |
Sets/Reps |
Rest |
|
Quads
Smith Machine Front Squat
Leg Extension
|
4/15-20
4/15-20 |
2 mins
2 mins
|
|
Hamstrings
Lying Leg Curl
|
4/15-20
|
2 mins
|
|
Calves
Standing Claf Raise
Leg Press Calf Raise
|
4/15-20
4/15-20
|
2 mins
2 mins
|
If you’ve been struggling to build leg muscle or have simply been neglecting that part of your workout routine, give our quick leg routine a try and feel free to let us know your results.
Long and toned legs are beautiful. It is even more beautiful for women, who give importance to this part of the body to appear adorable. There are various simple exercises for making your legs look muscular yet attractive, which you will definitely enjoy. You can choose from varieties of leg exercise for your need to look stylish and pretty. You need to look after your diet plan along with the exercise because the wonderful leg muscles are displayed if you shed excess fat, which cover the great shape of your beautiful legs.
Excessively muscular legs are not preferred by women and hence only those exercises are favored which tone up muscles and bring out the great shape of legs without fatty look. You have to burn out fat to look shapely and the leg exercise should be able to tone up leg muscles properly. Building of leg muscle is not a priority of common women. Walking is a great exercise for everyone and especially for legs. It burns out calories and keeps you fit, helps in breathing exercising and tones up your entire figure in a single system. You should give adequate importance to this category of exercise for your legs. If you can walk up the hill, it strengthens your lumbar region, thigh muscles and calf muscles too, over and above the burning of calories for fat reduction. This is a general leg exercise, which women find helpful to tone up leg muscles in an easy manner.
For building muscle in legs, one has to take up weight exercises by placing them on thighs to acquire strength in thigh muscles. The procedure of the weight exercise has to be practiced under professional guidance of a health instructor. Calf muscles are rejuvenated by ordinary exercising of legs bent from the knee portion above ground for several times to tone up them properly by keeping the heel stuck firmly on the ground. Toning of the thigh portion is favored by women to get rid of excess fat to look slim and fit. The use of the particular exercise is very popular with women who need to tone muscles of the thigh area. It is done by lying on the ground and bending legs held together and hands under the waist. Legs are brought over the stomach without bending and this is practiced several times. This leg exercise needs supervision and one should learn the exact process to get better results.
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