Why is it important to have strong legs?
Your legs are the base of your support as you move through the world (for most of us not riding on a magic carpet this means walking). They are clearly essential in movements you perform in day-to-day activities, so when you improve this area you will improve your life. It’s really that simple.
Regular lower-body exercise also increases bone strength, improves your balance and stamina and decreases injuries to your knees and hips, along with your risk of falling. Children benefit by learning better balance, control and awareness of their bodies.
Not to mention that you can customize your workouts to suit their activities. Also, a strong lower body helps slow the physical weakness that is part of the aging process and maintains balance, stamina and confidence.
5 Best Exercises to Build Strength in Legs
At the most basic level, legs can be broken down into the quadriceps (the front of the thighs); and the hamstrings (the back of the thighs); and the glutes (even though they’re not actually part of the leg).
Since the muscle groups are so large, it means they burn the most calories. And since muscles burn more calories at rest than fat, developed leg muscles will help burn even more calories at rest. They also provide the most energy based on their size, so stronger legs will increase endurance.
Increased endurance means less fatigue.
- Leg press
- Leg Extensions
- Leg Curls
5 Non-Physical Ways to Build Strength in Legs
Proper circulation is of utmost importance as it allows more nutrients to reach the muscles and thus strengthen them. One of the simplest ways to improve circulation is a regular massage, which also relaxes the entire body, reduces inflammation, pain, and swelling, and it also relieves stress.
Massage the legs for about 15 minutes with gentle strokes and using warm mustard, coconut, or olive oil. Repeat the procedure two times daily.
2. More Fluids
Proper hydration is highly essential for the whole body and muscle tissue too. Dehydration can cause severe symptoms and muscle cramps and also affect the legs.
3. Blackstrap Molasses
To maintain strong muscles and prevent leg weakness, you can try blackstrap molasses, which is a good source of iron, B vitamins, calcium and potassium.
While the iron helps fight anemia, B vitamins are essential for healthy muscles. Calcium helps provide energy to your muscles and potassium helps maintain the electrolyte balance in the body.
– Mix 1 tablespoon of blackstrap molasses in a cup of hot water or milk. Drink this once or twice daily.
– Alternatively, mix 2 teaspoons each of blackstrap molasses and raw, unfiltered apple cider vinegar in 1 cup of water and drink it once daily.
4. Apple Cider Vinegar
Apple cider vinegar is another effective remedy for weak legs. It is rich in minerals like potassium, calcium and magnesium as well as B vitamins that help make your muscles strong. Its acetic acid content helps your body absorb essential minerals from the foods you eat.
– Mix 1 to 2 tablespoons of raw, unfiltered apple cider vinegar in a glass of warm water.
– Add 1 teaspoon of raw honey and 1 teaspoon of organic lemon juice, freshly squeezed.
– Drink this tonic once or twice daily.
Horsetail is highly recommended for strengthening the weak leg muscles by many herbalists. Thanks to its high silica content, it helps muscles to contract, improve their strength as well as the bone density. The horsetail also helps the calcium absorption and use in the body, thus strengthening the muscles and bones.
– Consume 2-3 cups of horsetail tea a day, for a period of up to two weeks. To prepare the tea, steep one teaspoon of fresh horsetail in a cup of boiling water for about five minutes. After straining, add some honey to taste and your tea is ready
– If you like to take it in a supplement form, talk with your doctor about the proper dosage and duration.