How to Work Out My Core & Legs at Home

Hand weights and jump ropes are inexpensive and effective workout tools.

If you can't fit trips to your local gym into your schedule or afford a personal trainer, a vigorous, self-monitored workout routine at home can offer you similar health benefits. Although many exercises, such as pushups, can work your upper body, you should consider using different routines to work your core and leg muscles. Bicycle crunches, bridges and planks will work your core. Your legs will benefit from lunges, squats and jumping rope.

Things You'll Need

• Hand weights
• Jump rope
• Exercise mat

Instructions

1. Use dynamic stretches, such as trunk rotations and side bends, to prepare your body for the workout.

2. Target your major leg muscles by performing lunges. Begin with your feet apart and toes facing forward. Take a large step forward, bending your knee to about 90 degrees. The other knee should be nearly touching the ground. Return to your starting position and switch legs.

3. Perform reps of squats to work larger muscle groups below the waist. Place your hands behind your neck or head, pointing your elbows out to the sides. Bend your lower body as though you are about to take a seat. Slowly return to the original position.

4. Jump rope to tone your legs. When landing from a jump, land on the balls of your feet and spring yourself back up as the rope passes beneath you again.

5. Practice bicycle crunches. Lie flat on your back with your hands behind your head. Pull your knees up to about 45 degrees and begin pedaling your legs as if you were riding a bike. As you pedal, touch your right elbow to your left knee and vice versa.

6. Practice single-leg lowering to strength your core. Lie on your back and extend both of your legs upward. Lower one leg until it is about 3 inches from the ground. Alternate legs while keeping both of them straight.

7. Perform the plank for as long as you can. While face down, hold yourself up one your forearms and toes. Keep your back straight and tighten your abdomen to maintain proper form. Hold this position for up to 60 seconds. Relax after each rep.

Tips & Warnings

• Use these exercises to build a full routine. Exercise every other day, taking a day between each workout to rest.

• Holding hand weights while performing squats and lunges will toughen your workout.

• Wear cross trainers or aerobic shoes when jumping rope.

• Avoid jumping rope on especially hard surfaces, such as concrete. This can injury your lower body. Instead, jump on wooden floors or exercise mats.

References

• Men's Health: Core Workout
• MedicineNet: Skipping Rope Doesn't Skip Workout