When it comes to reaching our fitness goals, we sometimes tend to focus our workouts on strengthening our arms and abs that we forget about our legs. But it is also important to strengthen our legs, as having weak legs means we are more prone to injuries.
According to Dr. Crystal Roxas, a doctor, fitness enthusiast, and fitness advocate, the most common leg injury is the ACL tear, which is the Anterior Cruciate Ligament. This injury is caused by stops or changes in direction, jumping, or landing and is common among basketball players and athletes.
To avoid injuries such as ACL tears, there are simple leg workouts that you can do at home. In an episode of Body Goals on PLUS Network, Roxas and CrossFit trainers Dino and Gino Mercado shares simple leg workouts to help strengthen and tone our legs: seated squats, air squats, and weighted squats.
Seated Squats
– To do this workout, you need a chair. Make sure that you have a shoulder-width stance and then lower yourself into the chair while your hips go up and down while maintaining your torso straight. When your hips reach the chair, you need to stand with your glutes and engage them when you stand upright. This workout can be done in 5 sets and 10 reps or as desired.
Air Squats
– To perform this workout, your feet need to be in the shoulder-width distance. Then, you need to move your hips down and back at the same time. Make sure that you keep your torso upright and bend your knees back in line with your toes. Your hips should be below the top of your knee when doing this workout. Make sure to engage your glutes, back, and core at all times. This workout can also be done in 5 sets and 10 reps or as desired.
Weighted Squats
– This workout is similar to the air squats, but you need to carry a backpack or any load that you want. You need to keep the weighted object close to your body. Then, you will lower your hips to the knee level. Make sure to engage your glutes, back, and core at all times. This workout can be done in 5 sets and 10 reps or as desired. Aside from doing these workouts, another way to strengthen our legs is through a proper diet.
And since balance is important, Dr. Crystal Roxas adds that we should also incorporate a healthy diet into our daily routine to go with proper exercise. One healthy meal that you can have is chicken caesar salad, which is low on carbs and high in protein. To prepare this dish, you need one pound of boneless chicken breasts, chopped lettuce, and carrots, 1/2 cup of Caesar salad dressing, salt and pepper, and croutons. However, make sure that you do not overdo your croutons and dressing.
By doing these simple leg workouts and trying out this healthy dish, you can not not only strengthen your legs but also avoid the risk of sustaining injuries as you work towards your physical fitness goals. For more fitness tips, you can watch episodes of Body Goals or visit Plus Network on Facebook, Instagram, Twitter, and YouTube.
