So, a friend of mine said her legs are weak so she cannot do exercises. I had weak legs too and not to mention, I am flat footed which made it more challenging for me. Luckily, there are so many ways on how to develop strong legs. Thanks for my Muay Thai training but most of all, if you are determined enough to do so, you may try the things that will help you develop strong legs.
Start by walking 15-20 minutes a day (walking your dog is okay) and if you can jog, much better. The more you do, the more you are exercising those legs, the more they will develop. Since I am such a believer that you can achieve your fitness goals without suffering from being broke, here are some exercises aside from walking or jogging that will help you achieve strong legs (Some exercises will not only help you develop legs):
Warm-up
Repeat this light cardio warm-up twice before beginning the main circuit.
- March in place for 60 seconds
- Run in place for 60 seconds
- 20 seconds high knees (quickly tucking your knees as close to your chest as possible)
- 20 seconds with legs wide (slightly wider than shoulder distance apart)
- 20 seconds butt kicks (as if you are trying to kick your butt with your heels)
- Side jacks for 30 seconds
Start standing with your feet shoulder-distance apart. Step quickly to the right and do a partial squat. As you squat, raise your arms above your head. Return to the start position and repeat with the left leg. Repeat for the time duration.
- Lunge with alternate arm raises for 30 seconds
As you lunge forward with the right leg, raise your left arm. If you cannot keep your balance with your arm raised, then simply do alternate lunges.
The Circuit (50 seconds per exercise)
Single-leg squat
How to: Begin in a standing position on the left leg. Slowly lower yourself as far as you can. Push back up to return to the start position. Switch legs halfway.
Box incline pushup
How to: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have perfect form than it is to have your legs extended. Put your hands on a box and the feet on the ground. Slowly lower the chest until it is even with the hands. Push back up to return to start position.
Basic crunches
How to: The title might say basic, but when these are done correctly, they will pump your abs up! Keep your back flat and try to prevent it arching as much as possible.
Backward lunge
How to: Begin with feet shoulder-width apart and hands on your waist. Step the left foot backwards until the knee makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. Switch legs halfway.
Alternate Superman
How to: Lie flat on your stomach, with your arms stretched over your head and your palms facing down. Lift your left arm and your right leg, hold briefly. Switch sides. Repeat.
Box dips
How to: Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly lower your body until the arms are at 90 degrees and then return to start.
Single-leg bridge
How to: Lying on the ground with knees bent, take one leg and cross it over the other. Keep shoulders on the ground as you raise your hips up to the ceiling and slowly lower down. Switch legs halfway.
Plank
How to: Start by lying face down, with your forearms on the ground, palms facing flat on the ground. Come up on to your toes and forearms. Make sure your back stays flat with no arch or pike. Keep your abdominals tight. Hold the whole time.
Squat thrusts (aka “burpees”)
How to: Begin with feet shoulder-width apart in a standing position. Descend into a squat position and kick the legs back and bring your hands forward to create a pushup position. Once the legs come into contact with the ground, pull them back under the body and return to the standing position. To increase the difficulty, you can add a hop when you come up to standing position, and/or a pushup when you are in the high plank position.
Bicycle crunches
How to: Lie on your back as if you are going to do a basic crunch. Raise your legs so they are at a 90-degree angle, with your shins parallel to the floor. Place your hands lightly behind your head, not pulling on your neck. Extend your left leg straight and bring your right knee into your chest while bringing your left elbow over to your knee. (They likely will not touch, and that’s not necessarily the goal.) Think about twisting to bring your chest to the knee, rather than your arm to avoid pulling on your neck. Alternate sides continuously for the whole segment.
Alternative Exercises (If you can’t do the list above):
Here’s the leg circuit routine that we did:
Walking lunges for the length of the basketball court
- 10+ box jumps on a 2 foot high box
- 10+ vertical jumps starting from a full squat
- 25+ 1 leg standing calve raises
- 25+ bodyweight squats on your tippy toes (i.e. aka hindu squats)
Repeat the circuit at least 3 times. If you are feeling extra energetic you can do more, but 3 times through will be a killer workout for most people.
Just to add, daily calcium intake is also helpful in developing leg muscles and avoiding fatty foods that will cause your knees suffer from uric acid which are caused by you know, fatty foods.
Sources:
http://leehayward.com/blog/bodyweight-leg-workout/
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