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Research shows that regular exercise affects one’s health in many ways, if it is done at the correct level for the individual concerned. Besides building strength and stamina, exercise can boost one’s immune system and lower blood pressure. Here we share some leg strengthening exercises, which should preferably be done in conjunction with an overall strength building programme to include one’s arms, chest, back and stomach. An exercise routine should always start with some warm up stretches and end with an unrushed cooling down session.

Leg exercises ‑ using your own body weight

Begin your leg strengthening exercises with some warm up stretches and then aim to do 12 repetitions of the exercise before moving on to a different exercise. As you get fitter, be sure to do more sets so that you get to the point of having tired and almost shaky muscles.

The thighs

To strengthen the back of your thighs, kneel on a mat on all fours, keeping your back strong. Lift one leg until your thigh is parallel with the mat. Now slowly curl your lower leg in towards your buttock. Squeeze as far as you are able to before you return back to the parallel position. Do the same hamstring curl on your other leg once you’ve done a set of 12.

Lunges

Lunges are a great way to strengthen your entire leg. Begin by standing with your feet hip-width apart. Hang your arms by your sides, tuck in your stomach, relax your shoulders and keep your back in a neutral position. Take a large step forward until your thigh is parallel with the mat. At the same time, allow your other leg to bend so that your knee nearly touches the mat. Return to your starting position and repeat the exercise on your other leg. Do 12 lunges on each leg to complete a full set.

A more difficult version of this exercise requires holding weights in both hands while you do your lunges.

Hips, buttocks and thighs

To work your hips, buttocks and thighs, do a set of wide-leg squats. Stand with your feet wide apart in line with your legs. Hold your arms out in front of your chest in a relaxed manner. Slowly squat down towards the mat, bending at your knees as low as you can until your thighs are parallel with the mat (although this may not be possible until you’re more flexible). Keep your back upright, tuck your stomach in and don’t allow your thighs to dip below the parallel line of the mat as dipping further than that can cause knee strain. Return to your starting position to continue with your set.

If you’re up to the challenge of a harder leg strengthening exercise, raise yourself up on your toes as you come down into the squat position. Return your toes to the mat and stand up again. This will give your calves a good workout. When you’re ready, you can include lateral arm raises with this more advanced squat move.

Tags: exercise, keeping fit