'In this video we go through some basic leg exercises for beginners, for women, for men, and all of these are done using dumbbells or just your body weight, so they can be done at home. Transcript/notes In this video we are going to go through 7 different exercises to work your legs, using dumbbells and just your body weight. We are also going to go through some variations to some of the exercises as well, alright, let’s roll. The first exercise is dead lifts. For this exercise, stand and have a straight or slightly bent knee holding the dumbbells in front of your upper legs. From this position, bend at the waist, lowering the weights toward the ground. Focus on pushing your butt backwards and maintaining a straight back, then return to the starting position. You can also perform these using lighter weights, on one leg while holding onto a platform to improve your balance, and advanced athletes can perform these on one leg without holding onto anything to test their balance and coordination even more. Next up is squats, where from a standing position holding a dumbbell with both hands in front of your torso, you bend at the waist and knees keeping your feet flat on the ground, lowering your butt to a position that is comfortable for your range of motion, then return to the starting position. You can also perform this by holding dumbbells at your sides, and beginners can perform the movement without holding any weights, or by using an exercise ball against a wall. Advanced athletes can do a single leg squat by placing one foot on a chair or a platform and performing the movement with or without weights. Lunges are another great leg exercise. Start by standing straight, holding dumbbells at your sides and stepping forward with your left leg and lunging down to a position that is comfortable for your range of motion, then step back to the starting position and beginners can perform the movement without weights. Lunges can also be performed in a backwards direction or in a sideways direction to help improve your directional movement. Calf raises is the next exercise where you stand with straight legs holding dumbbells at your sides and simply raise up onto your toes, then back down to the starting position. You can also perform these on one leg with your other foot touching the ground behind you for stabilization or you can increase the difficulty of the exercise by holding your position once you go up onto your toes for 3 to 6 breaths. Dumbbell leg curls is the next exercise where you lay face down on the ground and hold a dumbbell between your feet. From this position, raise the dumbbell up and towards your butt, then back down to the starting position. Next is a simple step up, where you hold onto dumbbells and step up to an elevated platform. If this is too easy, you can use a higher platform for the exercise, or do a step up, keep a slightly bent knee raise your opposite foot up and hold the position for 2 to 4 breaths, which can help improve your balance. You can also perform all of these variations in a lateral or sideways direction to improve overall movement. Next up is hops or jumps. Jumping onto a stable platform can help improve explosiveness and coordination, and if jumping is too difficult for you, you can perform hops in a forwards and backwards direction or from side to side. Advanced athletes can also perform platform jumps in different directions such as by doing side jumps and even back jumps. Athletes can also perform one leg jumps, starting on one leg and landing on one leg, or jumping from two feet and landing on one foot. You can also perform hops in multiple directions on one foot, and all of these variations can help improve your balance. One last advanced jump variation is knee up jumps, where you jump up and lift your knees up as far as you can. Once you get comfortable with this movement, you can do 8 to 10 rapid knee up jumps to really get your heart pumping.'
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