Score stronger shins with these exercises
What's the story
African exercises provide a natural way to strengthen your shins, using traditional techniques that have been passed down through generations. These exercises are generally simple, can be done anywhere, and don't require any special equipment. By including these movements in your routine, you can improve your lower leg strength, stability, and overall fitness. Here are five African exercises to get you started.
#1
The Maasai jump
The Maasai jump is a traditional exercise inspired by the jumping rituals of the Maasai people. It involves repeated vertical leaps while keeping your feet together. This exercise strengthens the muscles in your shins and calves, improving your balance and coordination. To perform the Maasai jump, stand with feet together and jump straight up as high as you can, landing softly on the balls of your feet.
#2
Zulu dance steps
Zulu dance steps are energetic movements that engage various muscle groups in the legs, including the shins. These rhythmic steps involve quick footwork and dynamic shifts in weight from one leg to another. Practicing Zulu dance steps regularly can enhance agility and endurance while toning the lower legs effectively.
#3
Ethiopian running drills
Ethiopian running drills focus on building endurance and strength through repetitive running patterns. These drills usually include short sprints followed by high-knee lifts or butt kicks. Incorporating these drills into your routine can improve cardiovascular health while strengthening the muscles around your shins.
#4
Ghanaian rope skipping
Rope skipping is a common activity across Ghana that provides a full-body workout with a special focus on lower leg muscles. The exercise involves jumping over a rope swung underfoot at a consistent pace or with varying speeds for an added challenge. Regular rope skipping sessions can increase stamina while toning up calf and shin muscles.
#5
Senegalese hill climbing
Hill climbing is a popular activity in Senegal, where hilly terrains are common. It provides an excellent workout for strengthening shins as it involves climbing uphill with resistance, which is not present when walking on flat ground. This exercise improves muscular endurance and cardiovascular fitness when practiced regularly over time.