If you’re looking for something to do between hours of Netflix binge-watching and Zoom lectures, The Phoenix has outlined a series of exercises you can do while stuck in your homes during quarantine — starting with squats, lunges, leg-raises and more squats.
These moves will tone your thighs, hamstrings and glutes — but make sure you’re doing them correctly.
For squats, stand with your feet a little wider than hip-width apart. With your weight back in your heels, lower your bottom down like you’re sitting in a chair. Try doing it in front of a mirror a couple times, or video-tape yourself, to make sure your knees aren’t going over your toes and your thighs are almost parallel to the ground. Do three sets of eight.
While doing lunges, it’s also important to not let your front knee go over your toes, to avoid stressing your knees. Also, make sure your back knee is almost touching the ground when you lunge. On each leg, repeat three sets of 10.
Leg-raises can be done either on your back or side, depending on which part of the leg you want to work.
If starting on your back, raise your legs up and lower so they almost touch the ground, and then bring them back up so they’re perpendicular to your body. These can be done with both legs or one leg at a time. Squeeze your abs to make sure your lower back stays touching the floor. Try doing three sets of eight.
For side leg-raises, lay on your side with your hips stacked on top of each other. With your foot flexed, raise your leg and bring it back down — but don’t let it touch your other leg before you raise it up again. Repeat three sets of eight for each side.
Another type of squat only differs in how far apart your feet are. For these, your feet are much wider than hip-width apart and your feet are turned out at an angle. Because of different foot placement, this movement works slightly different muscles. Do three sets of eight of these.
Last but certainly not least — running. Not only is this quite possibly the best exercise for toning your legs, it also simultaneously works other parts of your body. Just lace up your sneakers, put on your most hype playlist and go running. Maybe even get a roommate to come with you.
Even with Chicago’s stay-at-home order, people are still allowed to leave their homes for exercise. Just make sure to stay more than six feet apart from fellow joggers on the sidewalk.