Strong leg and core muscles do more than just make you look and feel good. It also takes a lot of the pressure off of your back. The key to having strong legs and core is to eat a healthy, well-balanced diet as well as perform key exercises such as cardio and strength training. Leg dips help strengthen your abdominals as well as your hamstrings, glutes and quadriceps.
Bridge Single Leg Dip
For stronger gluteal muscles, perform this exercise one to two times per day. Place a mat on the ground and lie down on your back. Place your feet on the ground so that your knees are bent and place both arms down at your sides. Push your arms down as you lift your hips and butt off the ground. Lift until your knees, hips and shoulders are parallel to each other. Then, slowly kick one leg straight and hold this position. Slowly lower your hips down to the mat without letting it touch the ground, then slowly raise yourself back to the starting position.
One Leg Hamstring Dip
For strong hamstrings, abdominals and glutes, grab a stability ball and place it on the ground. Lie down and place both hands down by your sides. Bend one knee and rest the foot on the stability ball and lift the other leg straight up into the air. Lift your body up so that your hips and butt are slightly off the ground, about two or three inches. Then, without losing your footing while on the ball, lift your hips and butt up higher while maintaining your other leg straight in the air. Lower yourself back down to the starting position and repeat.
Tricep Dip with Leg Lift
This full-body exercise works your shoulders and upper arms as well as your abdominals and hamstrings. It also helps boost your balance as well. Sit down on the edge of a steady surface, such as a sofa or stair step. Place your hands on both sides of your body and grasp the ledge of the surface. Straighten your legs out in front of you and rest your heels against the ground. Bend your elbows as you slowly lower yourself down from the ledge. At the same time, lift one leg. Hold this position for 10 seconds then slowly lift yourself back up onto the ledge.
Single-Leg Dip
Strengthen your knees, hips and ankles as well as your hamstring, quadriceps and glutes. Stand on a flat surface with both feet shoulder-width distance apart. Find a spot to focus on while you conduct this exercise. Place both of your palms together in front of your chest and hold this position throughout the exercise as well. Lift one leg in front of you 12 to 15 inches off the ground as you slowly bend your other knee and lower your hips and glutes to the ground. Keep your bending knee aligned with your toes. Hold this position for two seconds then slowly raise yourself up, keeping your other leg lifted the entire time.
Posted in: Fitness Workouts