Nov 222014
 

Killer Leg Workout

This leg workout is performed in narrow squat position.

Killer Leg Workout

Steps for the killer leg workout:

1. Narrow Squat Slider

Get in standing position. Bend the legs from the knees holding the hands together straight and get in squat move. Keep the legs together without any space in between. Now take your right leg out on side touching with toe on the floor and get back same way. Do this moves for 15 times. Then switch the legs and do moves for further 15 times on other leg.

2. Narrow Squat Lifter

Stay in same position as above. Take your right leg on take off the floor. Then lift up and down. Do this moves for 15 times. Switch the leg and repeat the moves for 15 times for other leg.

Repeat the whole set of Narrow Squat Slider.

Then repeat the whole set of Narrow Squat Lifter.

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Oct 262014
 

Best Leg Workout

Step by step best leg workout:

Best Leg Workout

 

1. Half Clam Lifter
Sit on yoga mat folding your legs on side. Keep your arms on floor by supporting with your palms just in front of your knees. Take one leg at back on sideline. Now lift that leg folded up and then down (see the picture) on waistline. Do these moves for 40 secs and pluses for 10 secs.

2. Lateral Leg Extension
Sit in the same position as above. Extend the listed leg and get support on one arm on floor with palm. Fold the leg in and out. Do these moves for 40 secs.

3. Floor Tap
Stay in above extended position. Take the leg little bit backward. Then Tap the leg on floor for 30 secs.

Repeat the whole above set from start for other side.

4. Brogger
Lie on your back on yoga mat. Keep your arm straight touching the floor. Lift the legs up and fold your legs, spread a little and touch from heel to each other. Now take the legs a little up and front on air. Then get back in original position. Do these moves for 30 secs.

5. Brogger Abs
Stay in above position. Take your arms over head on floor. Then take arms to leg and lift your upper body by chest and same time take the legs a little up and front on air. Then get back in original position. Do these moves for 30 secs.

6. Heel Clicks
Keep your hands under your bum for support. Keep your legs straight up in the air. Drop the legs down a little bit and hold for 10 secs. Then tap the heels for 30 times.

7. Criss Cross Legs
Stay in above position. Take the legs up in 90 degree. Criss when the legs are out and cross when they are in. The criss cross the legs for 30 secs.

8. Tiny Leg Circle
Stay in laying position. Keep your arms straight touching the floor. Take one leg up at 90 degree. Then take mini circles up there for 15 secs. Then do the mini circles other way round for 15 secs.

9. Leg Circle
Stay in above position. Take the bigger circles for 15 secs. Then do the bigger circles other way round for 15 secs.

Repeat the whole set of steps 8 and 9 for other leg to perform this whole best leg workout.

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