3 best exercises to get amazing legs with one dumbbell

Just like other body parts, legs are also very crucial part of the body and they should be trained. Some people who want to be looked fit and muscular, skip the leg workout and then they regret because it looks disgusting. Just like other body parts, legs should also be trained because they are the biggest muscles of the body. 

Your goal is either weight loss or weight gain, you have to do leg workout. Thigh fats are stubborn and unless you don't train your legs with intense workout, you don't get rid of them. Fit legs are the sign of being aesthetic. 


workout for legs with dumbbells


Here is the complete plan about workout for legs with dumbbells in which you would get to know how to train your legs with just one dumbbell in order to get fit legs. You can perform these exercises at home. You just need a dumbbell of 7 k.g. or you may choose to have a 10 k.g. dumbbell. 

I don't know the name of these workouts because these workouts are merged with other physical activities. All you have to do is to follow everything accordingly and you will see the change within weeks. 



Dumbbell squats

You might be familiar about squats. Squats are one of the most common exercises in which you stand in a straight position and you've one hand space between your feet. After getting this position, you sit slowly just like you sit on a chair and then squeeze you body in that position for at least 10 seconds and then get up. 
                                     You repeat this exercise for 10-15 times and it creates lots of stress on your thighs and calves. 

Here you have to do this exercise with dumbbell in order to make it more intense. Grab the one side of the dumbbell with both the hands and one side should head towards the ground. Your hands should be straight to your chin with the dumbbell.

Now it's time to do the squats. Do it for at least 1 minute continuously and then have rest for 10-15 seconds then again do it for 1 minutes and again have rest. You have to perform 3-5 sets of this workout everyday including 10 repetitions in each set. This is super effective and it helps you in burning lots of calories. 

Make sure you don't have to rest for more than 15 seconds, your body starts getting cool which is not supposed to be happened. This exercise is not tough and one can perform it. 


Split squats

In this exercise, you have to stand straight, hold the dumbbell in your right hand, take your right leg forward and then sit. Your hand should be straight down with your dumbbell while performing this workout. 
                                             After getting done with your one side, go with the another side i.e; perform the same process with left leg and hold the dumbbell in left hand. 

This exercise will create lots of stress on your calves and quads muscles. Perform 3-5 sets of this exercise including 10 reps from each side everyday. You believe or not but it will create a great impact on your legs. 

You may choose to use 2 dumbbells in this exercise. Hold both of the dumbbells in your hands while performing each set. It will become a little bit more challenging.

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Climbing stairs with weights

To be honest, I didn't have any idea what to name it, that's why I named it this. Well, you don't have to care about it. This is one of the best exercises to lose the thigh fat. This exercise includes the compound movement of the entire legs muscles and strengthens your calves. 

In this exercise, all you have to do is to have a backpack and keep your weights/dumbbells in the bag. You may choose to add more weights, it will become tougher cum effective. After adding the weights, you have to ware your bag and climb the stairs nicely i.e; you don't have to climb fast. 

You can also handle the weights in both the hands and climb the stairs just like the dumbbells are hanging on your hands. You don't have to hold them, you have to hold them like they are hanging in your hands because when you do so, the entire stress comes on your legs and when you hold them, it creates stress on your biceps and forearms.  
                                                          So you have to hold them in your hands like they are droping and then you have to climb the stairs. If you can then take every odd step like you took 1st step then take 3rd step then 5th and so on. When you do so, it will become a little bit more intense. 

I would suggest you to use the backpack method. It will be better and more effective. Make sure you have to take slow steps and if you can then squeeze your body for at least 3 seconds while making the move. Do this exercise for 20 minutes and have rest of 10 seconds after every 5 minutes.



Conclusion

I must say that if you follow these 3 exercises everyday then within weeks, you will see the change in your legs. All you have to do is be regular and do everything accordingly. If you don't get the response within weeks, be continued for at least 6 months. You have to be patient in order to see the change, you are not going to see the result overnight. You don't have to do anything advanced, just do them and have patience. 


Precautions

Before performing these exercises, you must have to warm up your body. Before exercising, run for 5 minutes in order to warm your body and then after getting done with all the exercises, stretch your body for 5 minutes. These things help you in avoiding the injuries and cramps. Hold the weights carefully and use the PVC dumbbells, they are best and in case it falls, you won't get highly injured.  
3 best exercises to get amazing legs with one dumbbell 3 best exercises to get amazing legs with one dumbbell Reviewed by Health and fitness on March 14, 2019 Rating: 5

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