Exercises to strengthen leg muscles

A sedentary lifestyle can impact negatively the condition of the leg muscles as well as causing injury. As a preventive measure simple exercises should be done to strengthen the leg muscles. Such gymnastics will not only make the muscles stronger but they will also support the tone of the body.

What is the use of gymnastics and whom will it help?

The leg muscles are among the largest in the human body. If you lead a sedentary lifestyle they will weaken and you will not be able to withstand even a small load. The same problem will also affect the knee and ankles causing injuries. You are mistaken if you think that this condition requires the legs to be immobilised.

Exercises that strengthen the muscles of the leg will help in retaining the body tone, increase the load and save pain that is caused by inactivity. A sedentary lifestyle is the main reason why gymnastics should be done.

If you suffer from diseases such as atherosclerosis, varicose veins, diabetes or flat feet, doing light gymnastics will help. The intensity will definitely have to be reduced as you will not be able to take additional weight. However, doing exercises on a regular basis will improve health significantly.

You should not do gymnastics if you are suffering from diseases of the back such as hernias and radiitis. High load should not be put on the legs if you have diseases such as heart disease, hypertension and a high degree of varicose veins. If you have suffered from joint injury, you will need to wait for full recovery then gradually do exercises of the legs, beginning with a light warm up. These exercises should be recommended by specialist who is handling the specific diseases.

Proper gymnastics planning

Before you do these exercises you must first begin with warming up the whole body. Even if the main exercise affects the muscles of the legs, you need to stretch the whole body because gymnastics requires movement of a lot of joints.

• First, warm up your neck. To do this, make slow and smooth tilts of the head forward, back and side.
• Then warm up the shoulders: Lift and lower the shoulders several times vertically, then perform circular movements back and forth.
• To warm up your hands, slowly rotate in the elbows and wrist joints, first one way, then the other.
• Stand on your toes and raise your arms up above your head. Then drop to the full foot and spread your arms to the sides as wide as you can. Repeat a few times. This will warm up the muscles of the chest and back.
• Perform a few shallow slopes forward and side.
• Climb several times on your toes, then rotate with your knee and foot first clockwise, then anticlockwise. After that, stand against the wall and carefully follow the mahi foot back and forth several times.

You should do a light stretching after completing the exercises. This will help in lifting up your toes with your hands up, tilting forward while lying down and tuning the knees towards the chest.

Exercises for legs in the stage of aggravation

As you recover from injury or during the exacerbation of chronic illnesses, you will have to perform exercises that do not require much straining but after consulting with the doctor.

• Sit on a chair, straighten the leg parallel to the floor, hold for 2-4 seconds. Repeat 10 times, then change your leg.
• Put your palms on the wall. Put one leg back, keeping it in a straight position, and bend near the wall and transfer all the weight to it. Hold in position for 15-20 seconds, then shift to the other leg.
• Lie on your left side, lift your flat right leg as high as you can. Make 20-25 repetitions, then change your leg.
• Lie on your stomach. Then lift the leg without bending it in the knee, hold for 3-5 seconds. Repeat 10 times, then change your leg.
• A good effect is the lifting of small objects from the floor with your toes.

Exercises for legs in remission

In case gymnastics is done to compensate a sedentary lifestyle, you can opt for full-fledged sports exercises on the muscles of the legs. The intensity during the period of aggravation will be suitable as a continuation of the warm up. The main task is to carefully monitor the technique and not to increase the strength of the activity, unless the body is ready for it.

• Perform 15-20 squats: During the process it is necessary to make sure that the knees are lowered inside and do not go forward towards the feet.
• Sitting on a chair, put one foot on the other. Then lift the second leg to the maximum height, you can linger at the top point. Repeat 10 times, then change your leg.
• Lift your leg (you can lean on a wall or chair): forward, back, sideways 15 times, then change your leg.
• Do a couple of laps around the room, stepping on your toes, then jump for 30 seconds without dropping on your heels.
• You can finish by running on the spot for 2-3 minutes.

Can sports help?

Moderate sports are a great way to work out such as Scandinavian walking, swimming and yoga. If you feel good, you can start running, biking and skating and you can as well engage in mobile games such as football, volleyball and basketball.

It is important to remember that when exercising for health, you should not overdo it because heavy loads may lead to body injury. Physical activity will be beneficial to your body and after a while you will notice the results. You can also shift from home to five-minute gymnastics to a healthy sports lifestyle. Either way, even a light set of exercises will improve your well-being and this will be the first step to recovery from illness.