Before anything else, let’s get this thing out of the way. No matter how many leg exercises you do, you can’t escape genetics. Some people are born with it while some just won’t get large calves even if they kill themselves in the gym. Now that’s clear, it doesn’t mean you can’t increase the size of your quadriceps and hamstrings. In fact, more than having a cut physique, your mindset going into these leg exercises is to build up your muscles to prevent injury or your lower body from weakening.
Quick Leg Exercises For Businessmen On The Go
Most of us hate leg exercises and make excuses. At the surface, most of these reasons are legitimate. You have a job, you need to spend time with your children, go to a meeting, get together with friends, etc. I mean, the list is endless. That’s why this article will try to show you the way to take care of your body while still going to your scheduled business appointments. You only need a few minutes each day, and the best thing is– you don’t even have to go to the gym.
1. WALKING LUNGES
This is fairly easy to do since the only thing to remember is to keep the proper posture. First, keep your body straight, look towards the horizon with your chin up and your shoulders back. Then you step forward with either of your legs, lower your hips until your knee touches the floor while your other leg is thrust in front of you. Remember to keep your knees bent at a 90-degree angle. When you get up, the weight should be on your heels. You can also try the reverse lunge, which is essentially the same but backward.
2. JUMPING SQUAT
Spread your legs but make sure the distance between your feet should not be more than the width of your shoulders. Your thighs should be at 90-degree angle and parallel to the floor. After assuming the position, you can then jump as high as you can then land with your knees bent at a 45-degree angle. Repeat the squat and jump.
3. BOX STEP-UP
Get a box that’s not too tall so you don’t strain your calves, but not too stumpy either that you don’t have resistance, which is very important in leg exercises. Stand in front of the box and step up while letting the other leg hang. Do this in three sets and six reps or alternatively, you can do this for 10 straight minutes.
4. THE BRIDGE
The Bridge is one of those leg exercises that targets your glutes and hamstrings. As the illustration shows, you need to lie down face up to the ceiling. Your arms should be at your side with palms facing down, your feet flat on the ground and knees bent. You then raise your hips and hold for 30 seconds. For more resistance, you can also try with your palms together behind your back. Do this for about three reps.
5. SKATE LUNGES
This is one of the more enjoyable leg exercises you can do since you can pretend to be a speed skater. And just like a speed skater, you put your weight on either the left or right foot then the opposite foot will swing back straight with your toe touching the floor. Then you switch sides doing the same thing. This is good for your hamstring, glutes, and quads.
Got seven minutes? Here’s a video from Dien RJ which you can easily replicate:
The next time you think of skipping leg day, think of how easy and convenient these leg exercises are and the benefits it can do to your body. You don’t need to have the perfect quads and hamstrings but it’s important to give them as much importance as the other parts of your body. After all, your legs take you to places you want to go. That in itself is enough reason to invest more time on making it fitter and stronger.
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Are you all set to do these leg exercises? Let me know by leaving your comment below!
Featured Image via Men’s Health