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1. Squat Jumps – Stand with your feet a little more apart than the hip-width length – Bend forward from your hips, bending your knees till they are parallel to the ground, and sit in the position of a squat – Next, jump into the air as much as possible, so that your legs are straightened out, while keeping your hands by your side, chest lifted and back straight – As you land back on the floor, repeat the same step again as many times as advised by your fitness expert
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2. Bodyweight Squat – Stand with your feet a little wider than the hip-width length, with arms by your side, palms in, and toes turned slightly outwards – Keep your back flat and chest lifted as you push your hips back and then bend your knees to lower yourself and squat – While doing this, bend your elbows and bring the palms together in front of your chest as if doing a ‘namaste’. – Push back up into the air and squeeze your glutes at the top to complete one rep for these thigh exercises at homees as advised by your fitness expert
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3. Side Leg Raises – Lie on one side with your legs straight out and stacked on top of one another – You can rest your torso flat out on the mat or raise it with the support of your forearm – Lift your top leg upwards and towards the ceiling gradually in a controlled movement. Ensure that you lift it from the buttocks and hips, and not from your lower back. – Return to the position from where you had started to complete one rep
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4. Glute Bridge – Lie facing upwards with your knees bent with your feet apart at hip-width length – Ensure that your lower back presses against the floor – Next, lift your hips off the floor, squeezing your glutes after reaching the top – Hold this position for a moment and then return your leg to the starting position to complete one rep for such quad exercises at home
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