Your lower body is comprised of parts like your quadriceps, your calves and the popular hamstring. In today’s modern world, a well formed set of legs is appreciated by both men and women. To this end, it is not uncommon to work into the gym and meet people who steadily commit long hours towards improving their lower body muscles. Sadly most of their enthusiasm is misinformed as 45 minutes should be the optimal period used in any workout.After that, all of your hard work is useless. The workouts will instead begin to work in reverse against you once you exceeed 45 minutes. The reason is simple—after 45 minutes your body runs out of healthy fuel and begins to look for alternate sources. And its first source of call usually is to burn of the muscle which you have built. To this end, experts encourage you to stick to a 45 minute time frame, with your routines carried out every 3 days.

Pay attention to how well you exercise your leg muscles when you get to the gym and then eat shortly after. You need to eat a plentiful source of protein within 90 minutes after you finish your workout in order for effective recovery to begin. If you wait longer than 90 minutes, your body will begin feeding off of it’s own muscle, cancelling out any effort that you have put forth. And when this occurs you will then begin to loose muscle instead of gaining as intended.

Here are some great exercises for legs

Squats – The beauty of this exercise lies in the fact that it effectively works your hamstrings, quadriceps and buttocks.Doing this will undoubtedly guaranty you great leg muscles. The positioning of this exercise calls for your feet spread at about width length, bent knees, a tightened stomach as relaxed shoulders. Keep your head and neck straight, and your back in natural alignment. Slowly squat down to bend the knees at a 90 degree angle. In the event that you are unable to complete the entire depression, just aim to go as low as you possibly can. It is important that you avoid leaning forward during the routine. This will put entirely too much pressure on the knees. It is very easy to injure the knee joints in this exercise, as well as thelower back. And so, you should ensure that your posture is straight at all times. Gently bend as you would , if a stool was placed behind you to sit. Do this for a one count before slowly returning to your standing position. Avoid allowing your knees exceed your toes. Raise back up and repeat for the desired amount of reps . 

Romanian Deadlift - For a leg exercise that puts more focus on the hamstrings and glutes then the Romanian Deadlift is a excellent exercise.To perform this exercise properly use either a barbell or dumbbell with a little wider than shoulder width grip..Make sure the knees are slightly bent and push back your hips maintaining a straight back . Push your hips forward to slowly raise the bar making sure your back remains completely straight. This movement should be controlled and not too fast. The arms should remain straight..  As you stand up fully then lower the bar again pushing back the hips and bending the knees.At the start of this movement breathe in deeply.You should keep your breath in as the bar is lowered then exhale on the upward movement.Always seek professional advice if you need assistance with this exercise and remember to start with light weights.

Calve Raises – These exercises will require that you adopt the following position—feet spread at shoulder length and hands rested on your hips. Keep your head and neck straight, and focus on maintaining good posture throughout the exercise. Slowly raise your heels until you feel a real squeeze in your calf muscles. Hold for a count of one, squeeze, and then slowly lower. Repeat for the desired amount of reps.

Even though, the above exercise routine might appear overly complicated, it is important that you pay attention to your body’s movement. Above all, ensure that you eat enough before working out, you engage in sufficient resistance training and get sufficient rest.

Technorati Tags: exercises for legs, leg exercises