One of the most important body parts in cycling are the legs. It is a must that the legs are in tip top condition before any cycling event - professional or not. Aside from eating the right foods and donning the best cycling jerseys, doing routine exercise to enhance and develop leg muscles must also be practiced by any cyclist. Moreover, carefully performing these exercises must also be observed to promote strong thigh muscles so they will able to endure long routes. Here are the best leg exercises to build and tone leg muscles.
Our first leg exercise is squatting with the aid of a ball. This exercise will help develop stronger and not to mention leaner thighs. What you need to do is put a ball between you and the wall. From a standing position, you may slowly bend your knees to a sitting position. You can start this routine with five repetitions and move to twelve to increase the intensity. A variation of this squatting exercise can also be performed without the ball. Instead of putting a ball between your back and the wall, hold something in front of you and perform the same movements. This is also a good warm up exercise before you put on your cycling jerseys and ride for an event.
You don't have to worry if you don't have a gym equipment in your place or if you can't go to the gym. The next exercise can be done anywhere even in your own room or right before you go on a cycling event. You can do this even fully clothed with your cycling jerseys. This is a balancing exercise that will tone not only your leg muscles but your arms and torso as well. On a flat ground, lean forward slowly. Next is to lift your right foot behind you to a height equivalent to your hips and at the same time bring your left arms forward. Maintain the position for ten seconds and slowly go back to your starting position, and do the same for the left foot and right arms. Twelve repetitions will do.
This next exercise is a good complement if you're doing a morning cycling routine while wearing cycling jerseys. Lie back on a mat with your palms facing the floor. Slowly raise your right foot as if it's pointing to the ceiling. Rotate your foot inward in five repetitions. Do the same for your left foot. This will stretch your leg muscles in preparation for cycling.
Lastly, we have the exercise that will tighten the back region of the thighs. This is best done before any cycling routines while wearing your cycling jerseys or helmets. Stand with your feet apart. Bring your arms out straight in front and bend into a squat. Come back up and repeat twelve times.