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Duration: 30 minutes 4 Exercises Equipment: Needed
Exercise 1: Walking lunge
This exercise helps you build power in the thighs and calf muscles. Do 10 reps and 5 sets.
Begin with the dumbbells in your hands. Stand upright and start to walk. With every step, go down to the floor by bending your knee. Keep the dumbbells hanging by your sides. Now, take the next step and do the lunge. Do as many reps as recommended.
Exercise 2: Sit up
This helps your abs and your thighs. Do not twist when you do this exercise. Do 80 reps 1 set.
Sit on the floor and anchor your feet with the dumbbells. Lay on your back with your hands behind your head. Rise by pulling on your feet and using your stomach. Do the exercise continuously and breathe evenly throughout.
Exercise 3: Seated calf raise
This exercise builds strength in the calf muscles. Do 15 reps and 4 sets.
Sit on the bench and keep your legs on a raised platform. Keep some weight on your knees. Then, lower your heels while keeping the toes on the raised platform. Then, raise your legs by tensing the calf muscles. Do the needed reps.
Exercise 4: Bodyweight squat
This builds the glutes and the thigh muscles. It gives strength to the core. Do 10 reps and 10 sets.
Stand with your legs slightly wider than the hips. Raise the hands as if in prayer and tighten the core. Drop down by bending the knee. Do not bend your back. Your hands drop to the sides. Once you reach the lowest level, push with the toes to rise again. Bring your hands up again. Repeat as needed.
