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Health24.com | 5 top leg exercises for men

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The fact that many guys tend to neglect their legs during their regular workouts is a grave mistake. Ask any straight woman or gay man: there are few parts of a man’s anatomy that are sexier than a set of firm, muscular and toned thighs and calves.

The good news is that it’s really easy to exercise your legs and you don’t need any fancy equipment or an expensive gym contract to get them into shape. In fact, you don’t even need to leave your house. An added bonus is that most leg exercises actually work out your entire body and will help you burn calories and lose weight at the same time.

Here’s our selection of the five best leg exercises that you can do in the comfort of your own home. If you have dumbbell or barbell weights, you can use them, but it’s not a necessary requirement on your way to great looking legs. It is important to remember, however, to do a good stretching session both before and after the exercises.

1. Squats

With your feet at shoulder-width and your toes pointing forward, slowly bend your knees and hips until your thighs are parallel to the ground. Hold this position for two or three seconds and then stand up again. Try to keep your feet flat on the ground and be careful not to let your knees move forward or sideways – always keep them inline. To keep it straight during the entire squatting motion, you may want to stand with your back against a smooth wall. Squats can be done while holding a dumbbell, hugging it to your chest with both hands, or with a barbell resting on your shoulders behind your neck.

2. Heel raises

Start with your feet flat on the ground and shoulder-width apart and then slowly lift your heels off the floor so that you’re balancing on your tiptoes for a few seconds before returning to your starting position. You can do this exercise while holding a dumbbell in each hand with your arms handing straight down against the sides of your body and your palms facing inward. Start by doing three sets of eight to ten repetitions and work your way up to three sets of 40 repetitions.

3. Leg lunges

While holding a dumbbell in each hand with your palms facing inward and arms hanging down at your sides, take a long step forward, bending both knees. Your front heel should be directly below your knee and both legs should be bent at the knee at an angle of approximately 90o before you return to a standing position by using your leg muscles to push yourself up. If you suffer from knee problems, a smaller forward step is recommended. Now repeat the manoeuvre starting with the other leg. Begin with three sets of eight to twelve repetitions and work yourself up to three sets of 30 repetitions.

4. Dead lifts

Take a slightly wider than shoulder-width stance and grip a barbell firmly with both hands in front of your body while bending your knees but keeping your back straight (if you don’t have a barbell, try two shopping bags filled with sand). Drive up with your leg muscles, keeping your back straight and pulling the weight upward without bending your arms. At the top of the motion, contract your glutes – i.e. squeeze your butt – and then lower the weight back to the ground in reverse.

5. Step ups

Step up onto a raised platform, a wooden box or the first step of a staircase. Make sure you land your foot on your heel and not the toes. Push off on your leading foot and place your second foot onto the step. Return to the ground level by reversing the motion and then repeat staring with the other foot. Once you’re good at these, you can combine step ups with heel raises as you step onto the raised level.

You’ll find many more excellent illustrated leg exercises here.

(Andrew Luyt, Health24, August 2011)
 

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Hundreds of People Are Posting Nude Yoga Photos on Instagram—Here’s What Inspired Them

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Since 2015, the anonymous model and photographer known simply as Nude Yoga Girl has been sharing nude self-portraits on Instagram. In most of these photos, she's in the middle of a challenging yoga pose—and carefully positioned so as not to be too revealing. The images are honest and real, and the yogi's captions often document her journey towards self-love.

Thanks to her artistic shots and insightful, body-positive comments, Nude Yoga Girl has amassed more than 672,000 followers on the social network. And now, many of these followers are sharing their own nude yoga photos using the hashtag #NYGyoga. The images (more than 450 so far) capture diverse body shapes and sizes, helping to spread Nude Yoga Girl's message that yoga is for everyone.

RELATED: Health Magazine Is Teaming Up With Bryant Park to Help You De-Stress With Yoga This Summer

The talented yogi has been encouraging her followers to bare it all and share their stories on the social platform. In a recent post on Instagram, she explained why the act of posting a nude yoga photo can be so powerful.

"It’s much more than just the actual photo," she writes. "I think about it as an experience to really connect with your body, be there with it in a natural way. It’s the positive experience, photo and caption together."

RELATED: 5 Common Yoga Mistakes Beginners Make

Check out some of the stunning photos below.

RELATED: You Can Now Do Outdoor Yoga With Lemurs—and It’s as Magical as It Sounds

"The empowering feeling they get from it. That makes me happy," the model writes. "By receiving and sharing the photos I want to inspire more people to do so."

Props to Nude Yoga Girl for spreading a message of body positivity and self-love. These photos show that all body types are beautiful and strong, and we hope the inspiring hashtag continues to grow. 

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Prepping for a Destination Race? Here’s What You Need to Know

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Many say that the best way to see a new city is to run through it—I’m a big believer in this concept. From 5Ks on the West Coast to half marathons down South to international marathons (I recently ran 26.2 miles in Tokyo!), traveling for races has given me the opportunity to see the world while staying fit. And I’m not the only one who has fallen in love with this idea. “To combine these two passions is an incredible experience for people of all ages and abilities, and we are fortunate to see an increase in popularity each year,” says Jim Heim, senior vice president, event development and production, and race director of the TCS New York City Marathon, who notes that 40 percent of NYC marathon finishers are from outside the U.S.

While jet-setting for a race is fun, it’s not without challenges. It’s important to “prepare for the worst so the worst doesn’t happen,” advises Jes Woods, a Nike+ running coach. That means taking into account everything from navigating travel delays to figuring out food that won’t upset your tummy when you’re in a new country. To help you focus on the bliss of running in a far-off place, we’ve mapped it out for you.

RELATED: I'm Under 5 Feet Tall Because of a Rare Condition—But That Hasn't Stopped Me From Completing 70 Obstacle Races on Crutches

Perfect Your Packing

You get to your intended destination, but your checked luggage does not. Cue panic. Avoid this situation by packing race-day essentials in your carry-on. We’re talking everything from your outfit to your favorite hair tie to your energy gels. And because Mother Nature can be fickle, it’s not a bad idea to throw in some options. Take the 2018 Boston Marathon: “Race day was windy and rainy with some snow, while the next day it was a picture-perfect day for running,” says Chris Heuisler, Westin Hotels & Resorts’ global RunWestin concierge. Runners who had packed layering options were much better off than those who hadn’t.

RELATED: Traveling For a Race? Here’s Your Packing List

Travel Smart

Plan to arrive at your destination a few days ahead of your event so you have some wiggle room. Asics elite athlete Emma Bates was on her way to the New York City half marathon in March when her flight was canceled due to weather. She had to drive five hours from Boise, Idaho, to Salt Lake City, where she boarded a flight a day later than planned. “I always head out in advance because I expect travel plans to go awry; when they do go according to plan, it’s a bonus,” says Bates.

As for the actual journey, if you have a long flight or car ride, walking about every few hours will prevent your muscles from tightening up. “Perform a few hip stretches while you’re at it, and keep a lacrosse ball on hand to use on your glutes or hamstrings—just move it around on the muscle to keep blood flowing,” says Carly Graham, DPT, a physical therapist at Finish Line Physical Therapy in New York City. Prolonged sitting restricts blood flow, which can lead to swelling and increases your risk for blood clots, explains Haydée C. Brown, MD, an assistant clinical professor in orthopedic surgery at the Icahn School of Medicine at Mount Sinai in New York City. Try wearing compression socks to encourage blood to flow. Oh, and skip the in-flight cocktails—they dehydrate you, which is a big no-no before running. Instead, drink at least eight ounces of water per hour you’re traveling.

RELATED: 6 Ways to Stay Safe When You’re Running Alone

Take Time to Adapt

The potential for flight delays isn’t the only reason to arrive early. Traveling, especially through different time zones, can do a number on your body, which can ultimately affect your performance. Getting to your destination a few days in advance gives you time to adjust. Go for a quick run or walk as soon after landing as possible, suggests Graham: “You will feel creaky and stiff, but it will help work out those kinks before the race.” For long trips, Bates also recommends that you begin adapting your routine as soon as you board your flight, consuming food and caffeine only at the times you would at the new locale; the same goes for sleeping. “It will give you a ‘head start’ and will make jet lag less dreadful.” Jonathan Cane, an exercise physiologist, run coach, and owner of City Coach Multisport in New York City takes it a step further, suggesting you begin acclimating the week or two leading up to your trip. His rec: Adjust some of your training runs, and try to shift your sleep cycle by 30 minutes each night to get closer to your destination schedule.

RELATED: When I Started Running in My Hijab People Asked ‘Why Are You Torturing Yourself?’

Get Comfortable

Whether it’s a new city or country, there may be cultural differences. For example, in many U.S. races, folks just toss their garbage—gel packets, cups, etc.—on the ground along the race route. In Tokyo, not so much. During my race, volunteers lined the course with small bags, and you were expected to dispose of your garbage properly; not to do so is considered rude. Hydration offerings may also differ depending on where you are in the world. For instance, at the Berlin marathon they offer a beet-based beverage rather than a sports drink. Most big races tell you in advance what will be served—if it’s unfamiliar, you should test it or choose to carry your own, says Woods. We all know that nutrition can make or break a race, so resist the urge to try some new food or cuisine in a foreign place before a race, too. Stick with what you know, advises Graham. And “make sure you have your prerace dinner planned beforehand,” says Cane. “Don’t stress out searching for healthy options at the last minute”—or with a long wait for a table that leaves you grumpy and up way past your intended bedtime.

Last, use your shake-out run the day before the race to scope out the start and/or finish line and solidify a game plan for how to get to and from the race and post-running reunions with friends and family.

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Shimmy Into Shape: Burn Calories With Belly Dancing

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Belly dancing classes have long been staples at community centers, but they've recently begun to shake their way into the mainstream. Major health club chains like Crunch, New York Health & Racquet, and 24-Hour Fitness now offer their own versions, giving the Middle Eastern dance a fitness twist.

The classes still embrace the “love your body no matter what” mind-set and celebration of femininity typical of traditional classes. They're also still set to Arabic music (some dancers even wear silky hip-wraps embellished with dangling gold coins, though theyre not required).

But they've traded the customary stop-and-go format for a nonstop, heart-pumping cardio workout. As a result, you tone and whittle your middle while burning up to an impressive 350 calories in a 60-minute class.

You can try your hand—and hips—at this new breed of belly dancing at home, too, thanks to the many books and DVDs that have come out during the past couple of years. Either way, fitness belly dancing is worth a try, especially if your workout routine needs a little shaking up.

Gabrielle Union’s Workout Will Give You Toned, Tight Arms

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Gabrielle Union has never been shy about sharing her secrets to a bangin’ bod. The 44-year-old actress loves posting snippets of her grueling workouts to Instagram, and on Wednesday morning, she treated us to an Insta story of her favorite go-to exercise regimen.

This 7-move circuit routine especially targets the star’s shoulders and back—so she’ll look extra fit for backless gowns on the red carpet this summer. Union has previously chronicled her quest to “build a booty,” as she put it, so her trainer threw in a few glute-toning moves too.

RELATED: Steal Ashley Graham's Killer Upper-Body Workout

Think you can handle Union’s workout? We say bring it on. But trust us, you’ll definitely be feeling the burn once you finish.

Rope Shoulder Pulls

Union captioned this image “25 reps of rope shoulder pulls = sexy shoulders,” and we can see why. It’ll seriously work your shoulders and upper back. Stand with your legs slightly bent and back straight. Hold a cable rope in both hands and pull toward your chest. Push the rope back in, then repeat. (Union did 25 reps.)

Dumbbell Front Raise

Stand with your legs shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, palms facing in. Raise your arms straight in front of you and lower once they’re at shoulder level. Make sure your arms don’t go above 90 degrees. Repeat.
 

TRX Squats with Thigh Band

The caption says this is Union’s warm up, but to us it looks like the main event. Stand with your feet shoulder-width apart. Holding a TRX suspension rope, do a low squat, making sure your knees don’t sneak past your toes. To add a little extra fire, slip a resistance band around your thighs, just above your knees.

Suspended Thigh Pulses

Stay in a squat position holding a TRX rope. With a resistance band around your thighs, pulse your legs in and out, keeping feet still. Judging by Union’s expression here, this will really pack a punch, but it’ll do wonders for your posterior.

RELATED: The Better Butt Workout

Kettlebell Squats

Stand with your feet hip-width apart. Hold a kettlebell with both hands between your legs. Squat with your back straight, making sure your knees don’t go past your toes. Repeat.

Medicine Ball Throw

Standing with one foot in front of the other, back straight and knees slightly bent, hold a medicine ball in both hands. Making sure you pull it across your whole body, throw the ball against a nearby wall and catch it. Repeat.

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Full Body Dumbbell Snatch

Standing with your legs more than shoulder-width apart, hold a dumbbell with that arm above your head, other arm extended out and parallel with the ground. Bring the dumbbell down to the ground in one move, squatting as you go. Bring the dumbbell back above your head and straighten out your legs. Repeat.

12 Creative Ways to Burn More Calories

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Use these simple tweaks from top experts to make the most of every second of your exercise.

1. Jog through water. It's one of the most strenuous activities you can perform, since water is about 12 to 15 times as resistant as air. Running at your hardest, you can burn about 17 calories per minute—at least twice as much as you would burn running on pavement.

2. Start fast. Researchers at the College of New Jersey found that after a short warm-up, cyclists who punched up the intensity during the first half of their workouts and then cruised for the second half burned about 10 percent more calories than those who started slow and finished fast.

3. Warm up before you lift. A short spin on a bike or jog on a treadmill (enough to get your heart rate up) warms your muscles and tendons and gets fluids flowing in the joints; this increases your muscles' elasticity, allowing you to handle heavier weights and endure a longer workout.

4. Sign up for hip-hop. Surprising your body with a new dance or sport forces it to work harder because it's doing unfamiliar movements and using muscle groups in different ways. In the process, you'll burn more calories than you would by doing the same old routine.

5. Work out in the a.m. Research has shown that people who exercise in the morning keep their metabolism elevated for hours and thus get a jump on burning calories. Studies also show that people who start each day with a workout tend to stick with their programs longer.

6. Fuel up first. Grab a banana before you hit the gym, and it may actually help you slice off more calories in the long run. Shoot for 100 to 200 calories to nibble on: Yogurt, a piece of fruit, peanut butter and crackers, or half an energy bar are all excellent choices.

7. Use the surge strategy. After a warm-up, push yourself a bit harder than usual for a short surge, then slow down to a more moderate pace to recover. Repeating this pattern several times in a single session will give you a higher calorie tally than you'd earn if you kept your pace steady.

8. Do a triathlon at the gym. Simply split your 30- or 45- minute workout into three segments—for example, pedal on a stationary bike, power-walk on a treadmill, and step onto an elliptical trainer for 10- or 15-minute bursts with no rest in between. You'll keep up your heart rate and increase the burn.

9. Take to the sand. By walking or running on the beach, you'll use 20 to 50 percent more calories than you would going at the same pace on a hard trail or asphalt.

10. Don't slouch. Propping yourself on your arms while you're using the elliptical trainer, stair-climber, or treadmill makes the routine feel easier, but it gives you a less-challenging workout. Be sure to maintain a neutral spine to protect your back, keep your abs tight, and go easy on the handrails.

11. Use your arms. To make the most of a 45-minute workout, try total-body activities such as rowing, swimming, or cross-country skiing. You can even gain a slight uptick by exaggerating your arm swing while you walk.

12. Tune in to your muscles. Concentrate on using your abdominal muscles, hips, and quadriceps to power up your walk. And when you come up during a crunch, instead of allowing your mind to wander, focus on contracting your abs and moving your ribs closer to your hip bones.

Tight on Workout Space? Try This Body-Weight Circuit for Small Spaces

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As the weather warms, it’s easy to start slacking on your workouts—but fitting in exercise is worth it. So we’re here to help with this body-weight routine that can be done in a small space (hello, tiny hotel room). “It involves strength and stability, and gets your heart rate up. Even better, it’s a total body workout you can do in a short time frame,” says Lauren Williams, who created the circuit and is a Health Advisory Board member and co-owner of Health Out Fitness and Lifestyle in Vancouver. Now get to it so you can enjoy that sunshine.

Scissor jumps 

Begin in a staggered stance with knees bent and your left foot in front of the right; bend right arm forward and extend left arm back (A). Swiftly jump up, switching legs in midair, like a scissor; simultaneously switch arms (B). Land softly, and repeat. Continue alternating without resting for 90 seconds, increasing speed and intensity every 30 seconds.

RELATED: The Best Exercise to Tone Your Outer Hips

Beast mode leg extensions 

Start on all fours with wrists stacked under shoulders, knees under hips, and toes tucked; lift knees (A). Maintaining this position, reach your right heel up (B). Return to “A,” and then do two more reps. Switch to your left side without dropping the knees; do three reps. Continue alternating for 60 seconds.

RELATED: 5 Exercises to Tone Your Arms and Lift Your Butt at the Same Time

Reverse lunge hold with knee taps 

Sit into both of your legs as if you are in Chair Pose, arms at sides (A). Reach your right leg behind you, coming into a reverse lunge; lower until right knee taps the ground. At the same time, raise arms straight up (B). Return to “A”; then repeat with the left leg. Continue alternating for 90 seconds.

RELATED: This Inner Thigh Workout Will Transform Your Legs

Superman with 90/90 retraction 

Lie face down with arms extended forward. Squeeze upper back and glutes to lift up arms, chest, feet, and legs (A). Maintaining this position, glide arms backward into a 90-degree angle, pulling elbows up and shoulder blades together (B). Return to “A”; then lower back down. Repeat for 60 seconds.

RELATED: This Ballet-Cardio Workout Will Give You Tighter Muscles and Tons of Energy

Alternating narrow and wide push-ups 

Start in a high plank with hands directly under shoulders (A). Lower into a push-up, keeping elbows close to sides of body (B). Push back up to “A,” and then move right hand out to side so that hands are wider than shoulder-width, centering torso over hands; lower into a push-up (C). Push back up; then return hands to “A.” Repeat the narrow push-up again. Once you return to “A,” move the left hand out to the side, with hands wider than shoulder-width apart and torso centered; lower into a push-up. Continue alternating for 90 seconds.

RELATED: I Did 100 Push-Ups Every Day for Over a Year

Supine core extensions 

Lie face up.Bring knees and elbows to midline of body to touch; lift head (A). Keeping core tight, extend legs and arms out, coming into a hollow hold with shoulders and legs lifted and tailbone tucked (B). Return to “A,” and repeat. Continue for 60 seconds.

RELATED: 5 Ab Exercises That Blast Belly Fat

Squat jumps + single-leg squat pattern 

Start with weight on left leg; right leg is off the ground and slightly behind you. Lower slowly, and with control, into a single-leg squat (A). Push back up to standing, and plant right foot down; immediately drop into a squat with hands at chest level (B). Jump up explosively as you swing arms back (C). Land softly, and then immediately repeat move on the right side. Continue for 90 seconds.

RELATED: 3 Leg Stretches You Might Be Doing Wrong—and How to Fix Them

Jumping jack to switch lunges 

Stand tall with arms at your sides (A); do a jumping jack, raising your arms out to sides and over your head as you jump your feet out to slightly wider than shoulder-width apart (B). Without pausing, reverse motion back to “A,” and then jump feet into a staggered stance with right foot in front of left; lower into a lunge (C). Jump up, switching legs in the air, this time landing with your left foot in front of right; lower into a lunge. Return to “A”; then repeat. Continue for 60 seconds.

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