Get Strong Lean Legs! Here Are 4 Great Exercises

 4 Exercises To Get Strong Lean Legs!

Hello,

  Did you know you burn the most calories when you exercise your legs?
That’s because they’re home to your body’s biggest muscle groups,
so it takes more energy to move them. here are 4 basic exercises  to
help your legs. The first phase of an exercise is done to a slow count of 10 seconds.
 When you reach the most difficult part of the exercise – where gravity and the nature
 of the exercise require peak effort (maximum tension point  or MTP) – hold the
 contraction for two seconds. Then return to the starting point through another
count of 10 seconds. Moving this slowly is so important because it creates an
intense resistance workout.

 1.  Beginner Squat
Squats are one of the best leg exercises known to man… and woman!
They require the full attention of your quads, hams, glutes, and calves
and utilize smaller stabilizer muscles that really sculpt lean legs.
This Beginner Squat is perfect for first-timers. Just be sure you use the
chairs only for balance, not to hold your weight.

Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.
Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees
 over your ankles, through a count of 10 seconds then return to the starting position
 through a count of 10 seconds.

Step 4: Without resting, repeat three times.


2.  Swiss Ball Squat

For some – especially those with weak knees or ankles – squats can be a challenge.
 This exercise, which uses the ball to provide stability and reduce pressure on your
 joints, is the perfect solution. If you don’t own a Swiss ball, just slide down and up t
he wall, minus the ball. Perform this exercise against a blank wall or locked door for
safety.

Step 1: Position yourself in front of the wall (or door) with the ball supporting your lower
 back. Stand with your feet hip-width apart, about 1 foot from the wall. Cross your arms
 in front of your shoulders.

Step 2: Squat down through a count of 10 until you reach a 90-degree angle.
 Return to the starting point through a count of 10 seconds.

Step 4: Without resting, repeat three time


3.   Quadriceps Flex
Quads are a grouping made up of four (quad) muscles, which run along the top
of your upper leg

Step 1: Grasping a chair or other hip-level support, stand with feet shoulder-width
apart.

Step 2: Through a count of 10 seconds, bend your knees as you allow your body
to fall slightly backward, letting your heels come up off the floor.

Step 3: When your knees are near the floor (the MTP for this exercise),
hold and squeeze your quads for 2 seconds.

Step 4: Through another count of 10 seconds, slowly return to the starting point.


4.  Lunge
Much like the squat, the lunge also utilizes all the major muscles of your legs
and buttocks and requires concentration and balance. To avoid injury, make
sure that your front knee stays aligned with your ankles, never crossing over
your toes, and doesn’t bend farther than a 90-degree angle.

Step 1: With your back straight, chest up and abs tight, stand in a lunge position

Step 2: Through a count of 10 seconds, drop your back knee toward the ground.

Step 3: When your knee is about 1 inch off the ground (the MTP for this exercise), hold for 2 second

Step 4: Through a count of 10 seconds, return to starting position. Repeat.

Step 5: Without resting, perform 2 more reps on the other leg, totaling 4 reps

Thanks For Reading,
Scott