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7 Best Leg Exercises to Blast Leg Fat

Posted Jun 11 2010 1:12pm

  best leg exercises

For the best leg exercises let’s first start off with some cardio and interval training that should be the basis of a fat burning workout. Doing targeted leg and butt toning exercises is great, but we also need to add in some cardio to burn off exess all over body fat and increase metabolism.

Now, you doing want to spend hours doing lengthy cardio and wrecking your metabolism. The best way to get your cardio sessions done efficiently is through interval training. Here are some of the best interval training plans to burn off maximum fat and get thinner thighs fast.

1. Cycling intervals

Start with a warm up for 1-2 minutes.  Then cycle as fast as you can for 0.70 miles. Repeat 3 times. Increase either the miles or number of intervals as you get more comfortable and it becomes easier.

2. Treadmill intervals

Start off with a 2 minute warm up. Then choose a recovery pace (approx 4mph) and a sprint pace (approx 8-9mph). Perform 3 intervals to start with, with the high intensity inteval for 45 seconds and a rest of 60 seconds. As you get more comfortable, increase either the length of the interval or the number of intervals you perform.

Find out more about how to lose leg fat with interval training.

3. Stability Ball Wall Squats

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Start upright with your feet shoulder width apart.

The ball should be comfortably resting behing your back against a wall.

Squat down until your thighs are horizontal. Squeeze your abs and hold the position for a few seconds.

Repeat 3 sets of 15.

4. Elevated One Leg Lunge

one leg elevated lunge

 Start with the top of your foot elevated onto any steady surface.

Keep the front leg straight, toes pointing forwards.

Drop down into a squat until the front thigh is horizontal, keeping hips square.

Repeat 3 sets of 15.

 

5. Sumo squats

sumo squat

 Start with feet wider than shoulders and toes pointing to the side.

Drop into a lunge, keeping your back straight and stomach engaged. Thighs should be parallel to the floor.

Keeping weight in the heels, squeeze the glutes and inner thighs to come up.

Repeat 3 sets of 10. Increase intensity by adding dumbells.

6. Stability Ball Hamstring Curls

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Start with ball under your heels and legs extended.

Using your heel pull the ball towards your body and raise your hips. Keep your hips as high as possible and do 12-15 reps.

Increase difficulty by doing only one leg at a time.

 7. Donkey Leg Lifts
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Start by kneeling.

Lift one leg back as high as you can, keeping hips square.

Lower leg into your body and repeat 15 reps 3 times.

Variation – bend the leg that you are lifting.

Get more leg toning exercises or find the best bum exercises you can do right now.

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