photo credit: Dawn – Pink Chick

Leg exercises play a very important role in our regular gym routine. However, there are times when going to the gym is impossible. This is where leg exercises without machines come in. They do not only have the same effects as that of a leg exercises using a machine. They are also simple and easy to execute. Add the fact that you can easily perform these leg exercises at your own home. These leg exercises without machines can be very effective if executed properly. They can help in strengthening the muscles of your legs. They can also serve as a very good supplement to your other cardiovascular exercises.

Toe Curls is one of the many leg exercises without machines needed. They are very simple and very effective way of giving support to the ligaments which runs from the heel up to your foot’s front pad. Bear in mind that by strengthening the muscles on your foot, you will be able to increase the push force of your stride. You also lower the risk of having plantar fascistic. Toe curls are very easy to execute. The only thing that you need to do is simply pull your toes down. Your foot will now look like a foot fist. Remember to hold this foot fist for about 3 seconds before finally releasing it. A set of 20 repetitions for each foot should be enough. The beauty of toe curls is the fact that you can do them easily whether you are standing, sitting or lying.

Another leg exercise without machines is known as the Leg extensions. They are excellent in working out the quadriceps muscles and can be very good for walkers, runners and for those who have knee pain.  All you have to do is sit on a chair with your feet flat on the floor. Begin to raise your legs slowly. As you reach the point where your feet are parallel to the floor, slowly lower it down. Leg extensions are very convenient way of toning your legs without the need of going to the gym.

Squats are another form of leg exercises without machines needed in order to execute. Squat are perfect in working out your hamstrings, quadriceps, calf muscles and buttocks. Begin this exercise with your feet about shoulder-width apart from each other. Remember to exhale as you try to raise yourself and to look ahead. As you lower yourself, make sure that your knees don’t go further than your toes. Once you reach an almost seating position, you can begin to raise yourself back into the starting position.

Intermediate Leg Exercises (no weights)

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