A pair of weakened leg muscles can be a lot of things. It could be one of the physical manifestations that are brought about by poor blood circulation, nerve damage, diabetes or even back pain. It can also be a result from an undiagnosed anemia or other nutritional deficiencies.
But of all these factors, one cannot deny that a continued lack of exercise over time can significantly lead to weakening legs. And whether this is due to lethargy or you just abhor the idea of heading to a gym, one cannot also discredit the wonders of performing some natural ways or remedies that can alleviate or do away this condition.
This entire discussion is dedicated for those who are looking for ways to strengthen their legs without the need of signing up for a gym membership. Also, this is for gym rats who would like to beef up the strength in their legs the fastest way possible whenever the gym is not accessible.
1.) Regular Walking
Apart from improving your circulation, walking is considered to be one of the easiest and most natural ways to build strength in your legs. When you walk regularly, the muscles in your legs are both toned and strengthened.
You can walk to a minimum of 30 minutes for at least 5 times a week to enjoy a visible result in your legs. Now, if you’re experiencing difficulty when walking, speak to your physician for other alternatives.
2.) The Effects of Massage
Perhaps the easiest and fastest way to make your weak leg muscles back on track again is by means of regular massaging. In addition, this method contributes largely in terms of pain reduction and alleviation of swelling and inflammation. Ultimately, regular massaging can provide you a full-body relaxation while lessening the effects of stress and anxiety.
3.) Leg-Boosting Exercises
Of course, there are a variety of exercises now that can strengthen your weak leg muscles without the need of barbells and dumbbells. They are as follows:
1.) Squat Jump
You can watch this video to learn on how to perform a squat jump:
2.) Walking Single-Leg Straight-Leg Deadlift Reach
Learn how to do this simple sequence by watching this clip:
3.) Side Lunge
This video clip should teach the basics on how to do side lunges:
4.) Scissor Box Jump
Here’s a quick demonstration clip on how to perform box scissor jumps:
5.) Single-Leg Hip Raise
Watch this short video clip to learn how to perform single leg hip raises:
6.) Alternating Drop Lunge
You can also improve your leg muscles with this alternative. Watch this clip to learn more:
On top of these, you can also do some yoga stretches for your legs and the increasingly popular, Tai Chi.
Note: As a precaution, discuss these exercises first with your doctor to veer yourself away from potential injuries.
Now, if you’d like to opt for a home exercise equipment to build or strengthen more leg muscles, you can visit this link to know more about folding exercise bikes and how to find the best one.
4.) The Sunshine Effect
As leg muscle weakness is also a result of Vitamin D deficiency, heading out to enjoy sunshine can help provide this lacking component. As such, exposing your legs to early morning sunshine for 10 to 15 minutes daily should do the trick.
To further this result, you can also consume Vitamin D-rich foods such as salmon, sardine, mackerel along with fortified milk and orange juice. If you don’t have much of an access with these, you can also take a supplement right after a consultation from your doctor.
5.) Fluids, Fluids, Fluids
Dehydration is a known cause of leg weakness on top of muscle cramps. Replacing the diminished electrolytes should remedy this condition.
You can also prevent dehydration by drinking an ample amount of water all throughout the day. Eating water-based fruits and vegetables should likewise keep you hydrated. The things that you need to avoid if you’re rehydrating yourself are the caffeinated and alcoholic beverages.
If you’re experiencing some kidney ailments, ensure that you speak with your doctor first before upping your fluid intake.
Your weakened legs are a sure sign that you must change or improve on something with your life. Whether it’s your diet or a fraction of your lifestyle, weak leg muscles should be addressed right then and there before they lead to serious illnesses. The streamlined ways I’ve prepared are all that you ever need should you want to recover those prized legs muscles you had before!
Simply choose your route among the three approaches (natural, home exercises, or home exercising equipment) and I’m sure that in weeks from now you’ll be able to see great leg improvements!
Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.