Fats Girls Issues: Happy Legs Workout Day! The Best Workout For Your Leg Muscles

Which muscles do you use during a good leg workout? Which exercises give the best result? Find out here

Several try to push an encounter with him, and they can not go out of his way, he often causes pain: The Leg Day is not necessarily popular.

But leg training is extremely important for your fitness, so you should never neglect it. We'll tell you why which muscles you are training and which exercises and forms of training are the best for it.

Why is leg training so important for losing weight?

Leg Day has more reasons than just "beautiful, slim legs". Your legs are more important for training than you might think. Because in fact they are involved in pretty much every movement. The legs are also home to some of the largest muscles in the body that play a very important role in burning fat. Large muscles burn more fat than small ones.

So if you train your leg muscles, you not only get firmer thighs but also increase your weight loss potential and simplify everyday movements.

How do I train my leg muscles?

Don't worry, it's not all leg press. The different types of muscles in your legs have different tasks and each needs specific training. We will show you the functions of the most important muscle groups and additional effective exercises with which you can get your legs in top shape.

1. Tailor's muscle (sartorius muscle)

With its size, the tailor's muscle is not one of the frontrunners of the leg muscles, but it extends over the full length of the leg and is therefore involved in many movements of the hips, thighs and lower legs.

So that your tailor's muscles don't let you down, you can train it with the following exercise, for example: Lie down on your side on the floor and rest your head on your outstretched arm. Now raise the upper leg about 45 degrees and lower it again.

After several repetitions, do this stretching exercise: sit on the floor, legs straight. Bend one leg and place it over the other. Rotate the upper body in the opposite direction and use the arm on the side of the extended leg to gently push the bent leg inwards.

The best tips and exercises for the legday

2. Thigh muscle (quadriceps femoris muscle)

The thigh muscle, with its 4 related muscles, is the largest in the leg and is primarily responsible for extending the knee. The best exercises for tight thighs are therefore squats and lunges.

This is how you do lunges correctly

Since your thigh muscles are used in just about every sport, it is also particularly important to stretch them regularly. Simply stand upright and lift your foot back towards your bottom. Grab your ankle with your hand and bring your heel a little closer to your bottom. Keep your upper body straight and, if necessary, support it on a wall.

3.Tibialis anterior muscle

Even if this muscle does not bulge outward like some other players in the leg, you should not neglect it during training: the shin muscle, also called foot lifter. Thanks to it, you can take steps, so the best way to train this muscle is to jog or walk. You can strengthen your shin with regular toe lifts - stand upright against a wall and lift your toes as far as possible, the heel stays on the ground.

4. Large and small thigh tighteners (adductor Magnus + brevis muscles)

These muscles are located on the inside of the thigh and are responsible for all inward movements. That's why you train this muscle part, for example, with a round of football or inline skating.

This exercise brings that extra kick of muscle strength for the inside: Lie on your side on the floor, bend your front leg and place it on the floor in front of the lower one. Now you raise the lower leg as far as possible and lower it again without touching the floor.

After several repetitions on both sides, the stretching should not be missing: Stand a bit wider than hip-width and now slowly bend one leg until you feel a significant stretch on the inside in the extended leg.

This is how you tame the sore muscles

5. Back thigh muscles (sciocrural muscles)

This is responsible for the hip extension and knee flexion and at the same time the natural opponent of the front muscles. Cycling is a great sport for a stronger back of the leg. You should also use the stairs over the elevator as often as possible.

For even more power, go into the four-legged position with your knees bent. Now stretch one leg in a straight line towards the upper body and lower it again. Additional stretching relaxes the muscles. For example, lie on your back and keep your legs straight. You now grasp one leg with your hands above the hollow of your knee and stretch it towards your upper body. Leave the other leg on the floor.

Jumping Fitness: fun workout for the whole body

6. Calf muscle (gastrocnemius muscle)

Tight calves are not just something for female soccer players. Even in skinny jeans and a skirt, beautiful calves look great. But of course, these muscles have a different function than looking pretty: The chic bulge is caused by the gastrocnemius. It is divided into two parts and decorates the inside and outside of the calf.

The lower leg muscles are responsible for bending the foot downwards and are therefore used with every step. Easy running training and climbing sports are ideal for slim, firm calves.

With regular calf raises you can strengthen your lower legs even more. To do this, alternate between standing on tiptoe and then lowering your heels again without touching the ground. This can also be done easily in between, for example when brushing your teeth or cooking.

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