Floor exercises can be performed by men as well as women and by individuals at almost all ages. There are different types of floor exercises that are done to target different parts of the body, upper and lower. They help in improving strength, mobility, joint stability, balance, posture and symmetry.
Leg exercises are also beneficial since legs have the biggest muscles in the body and need a lot of oxygen, therefore stronger legs result in better cardiovascular performance. Floor exercises also help in increasing your leg endurance by improving your standing power in a sport or in martial arts. Thus, floor exercises for toning legs are an effective way to tone muscles and keep fit.
Toning legs Floor exercises
A 10 minute cardio activity like spot jogging, cycling or brisk walking is recommended before starting any exercise. It is necessary to warm up the body prior to any workout. While performing floor exercises, a cloth or an exercise mat should be placed on the floor for cushioning, comfort and to prevent injury.
Given below are some effective floor exercises meant for toning parts of your lower body such as the legs, thighs and hips:
#1. Side Leg Raises (For Hips And Thighs):
- For the starting position, stand on the floor mat and keep a chair on one side for support. Hold the chair with one hand. Raise one leg off the floor, keeping the other hand on your hip.
- Now, raise your leg sideways as high as you can. Slowly bring it back down crossing over the other leg.
- Repeat this for 10 -15 counts, each time trying to increase the range.
- Now, do the same with the other leg.
- The leg which is raised should not touch the floor when lowered.
#2. Toe Taps (For Abdominal):
- For starting position, lie on the floor with both arms on your sides.
- Now, raise your legs while bending your knees. Your thighs should.
- Be perpendicular to the floor. Lower your left leg and only touch your toes to the ground, bring your leg back to the original position and repeat the same with your right leg.
- Continue this exercise for at least 60 seconds. In case, you experience lower back pain, do not bring your toes down all the way.
- While doing this exercise, keep your abdominal muscles pulled in, shoulders and arms firmly on the ground.
#3. Squat Kick-Back (For Buttocks):
Stand with your legs, shoulder width apart.
- Come to a squatting position and keep your fists close to your chin and elbows bent.
- Now, slowly extend your left leg backwards and extend both arms forward.
- Do this with the left and right legs alternately. Continue this for 60 seconds.
- The back should be straight, abdominal muscles pulled in and hips should be straight, not twisting left or right.
- Also, be careful that your weight should be on the heels when in the squat position.
#4. Plies (For Inner Thighs, Hips and Quads):
- For starting position, stand with both your feet slightly wider than shoulder with apart. Keep your toes pointed sideways.
- Come to the squat position while bringing your arms forward.
- Come back up and repeat.
- Try to go as low as possible while squatting but ensure that your knees do not go past your toes.
- Repeat this for at least 60 seconds. During the last 20 seconds, pulse lightly while in squat.
- While performing this exercise, keep your back absolutely straight and stomach pulled in.
#5. Lunges (For Hips and Thighs):
Do not use an exercise mat for this, as lunges are best done on a hard surface.
- For starting position, keep your upper body absolutely straight. Shoulders should be back and relaxed, stomach pulled in and chin up (you can pick a point and stare at it, to avoid downward movement of chin).
- Lower yourself while stepping forward with your left leg and while bringing the right leg backward. Bend both your knees at 90 degrees.
- The left knee should be perpendicular to the floor and in line with the ankle and the right knee should not touch the floor.
- Hands must be kept firmly on your hips.
- Do this for 60 seconds while alternating legs.
- Body weight should be on the heel while resuming to standing position.
#6. Side Lunges (For Hips, Legs, Thighs):
Stand straight with feet together and hand on your hips.
- Upper body should be straight, stomach pulled in and shoulders at the back.
- Now extend your right leg on the right side and lunge towards the floor.
- Ensure that your right knee does not go past your right toe and keep your left leg at a slight angle. The right knee and right hip should be at a 90 degree angle.
- Return to starting position. Repeat the same with your left leg.
- You can do three sets of 10 counts with each leg
#7. Seated Leg Raises (For Front Thigh):
- Sit on the floor with back straight and against the wall.
- Legs extended in front of you and toes pointing upward.
- Hands on your sides with palms touching the floor.
- Lift the left leg off the floor and take it as high as you can.
- Knees should be straight and toes pointing upward. Slowly, lower the leg and bring close to the ground, raise again. Don’t let your leg touch the ground.
- Do this for 20 counts. Do two sets.
- Repeat with right leg.
#8. Scissor Kicks (For Inner Thigh):
- Lie with your back on the floor, arms at the sides and palms touching the floor and legs straight.
- Slowly lift both your legs making a 45 degree angle and pointing your toes outward.
- Now, perform a scissor like movement with both your legs while bringing the right thigh over the left and left thigh over the right, alternately.
- Continue crossing for 12 -15 counts of two sets of each.
#9. Basic Clams (For Side Hip):
- Lie sideways on the floor. Now bend your knees and bring them in front of you.
- Pull your stomach muscles in.
- Raise your knee up and outward like a clam, while keeping your feet together. Hold this position.
- Repeat with other leg.
- Do 15 counts for each leg.
#10. Basic Bridges (For Hips):
- For starting position, lie on your back and bend on your knees. Place your hands behind your ears and keep your chin up.
- Now raise your shoulders off the ground, not more than three inches and keep your lower back firmly press on the floor. Stomach should be pull in.
- Do not tuck your neck into your chest as you rise and do not use your hands to pull your neck up. The neck should not move, only your shoulders should.
- Do two sets of 15 – 20 counts each.
Also Read: 5 Easy Workout To Reduce Belly Fat
#11. Calf Raises (For Calves):
- Stand with both feet on the ground, slightly apart and hands on your sides.
- Slowly lift your heel and stand while balancing your weight on your toes.
- Now lower your heels back down.
- Continue this for 15 counts, do two sets.
- You can take the support of a wall or chair, if required.
- For better results, you can try this exercise while standing away from the wall and holding some weight in each hand, like water bottles.
These exercises are often more effective than the exercises that one performs in a gym. The above routine is means not only for legs but also to improve and build the core muscles of the entire lower body, from the ribs down. Try doing this workout consistently, at least thrice a week for stronger and shapely legs.