For good results, it is important to be consistent with the realization of these exercises for the legs, just so we can fight the flaccidity.
The legs are one of the most important parts of the body for women, so it’s normal that want to keep them in perfect condition.
However, because of the constant hormonal changes, poor nutrition and sedentary lifestyle, it is easy enough that they are not boiled as before.
This problem is quite common to age 30 even if, because of overweight and bad habits, can be produced less advanced age.
Although this is not a health problem, the sufferer undergoes a lowering of one’s self-esteem and lost confidence, perhaps avoiding to wear garments of a certain type.
One thing that many do not know is that there are effective ways to reverse this process, especially when the flaccidity occurs in the surface tissue and not in muscle mass.
One of the most effective methods is the continuous realization of physical exercises, activating the circulation, they become more firm legs and keep in shape.
The best thing is that there is no need to go to the gym to get those benefits. With some activities to do at home, you can establish a routine to work every day in no time.
Below we share the six best exercises so that you can get firm and strong legs.
Do not stop running them!
1. Squat
Squats continue to be considered as one of the best exercises to strengthen and tone the legs and buttocks.
They do work the entire lower area of the body and are useful to burn calories and increase muscle mass.
How can you implement?
- Stay with your back straight, feet separated about 20 centimeters and lower your upper body until your thighs are not parallel to the floor.
- Slowly return to starting position and made 3 sets of 20 repetitions.
- If you wish, you can increase the difficulty of the exercise by adding weight or increasing the number of repetitions.
2. Lunges
Lunges serve to increase the elasticity and to make firm quadriceps and buttocks.
It is a long-term and the previous, more complicated exercise, it helps to reduce the appearance of “orange-peel skin.”
How can you implement?
- Spread your legs over your hips, inhale and bring a foot forward.
- The back leg should be maintained on the tips, while the knee must bend in the direction of the body.
- Keep upright column and avoid the knee anterior exceed the right angle or the toe.
- Lower your body until your front leg does not position with the thigh parallel to the floor.
- Head back to the starting position by contracting the muscles of the legs without tilting the torso.
- Made 3 sets of 20 repetitions.
You may also like to read another article on CarolineJoyBlog: 6 effective exercises to strengthen arms and eliminate fat
3. Sumo Squat
The sumo squats are a variant of the classic ones and their function is to reinforce the outer part of the buttocks and hips.
It works the inside of the legs, giving priority to the abductors and hamstrings muscles.
How can you implement?
- Stand with your feet apart at the height of the shoulders and toes turned outward.
- Lower your upper body without tilting or lower back.
- Lower yourself by bending your legs and keeping your abdomen contract.
- Make sure that your knees do not exceed the toes and return to the starting position.
- Made 3 sets of 20 repetitions.
4. Lift your legs
The leg lift exercises are useful for working your quads and abs. There are many variations to achieve them, and below shows a very simple way.
How can you implement?
- Lie down on a mat to do exercises with his arms resting on the floor at the sides.
- Raise the legs up to form a 90° angle with respect to the floor.
- Keep your legs raised for five seconds and assessable paying attention.
- Made 20 reps.
5. The bridge
The bridge is an exercise that makes work the legs, buttocks and abdomen.
It serves to tone the muscles and relax the lower back.
How is this accomplished?
- Lie belly up on a mattress with legs slightly apart and knees bent.
- Lift your pelvis upward, helping with forearms to be flat on the floor.
- Hold for a few seconds and lower yourself paying attention and without resting your buttocks on the floor.
- Repeat the exercise for 15 sometimes.
6. Lift your heels
Lift your heels is an exercise that serves to strengthen the calves and decrease flaccidity.
How is this accomplished?
- Stand up on your toes and then returning to the starting position.
- Repeat the movement 20 times.
Made this brief routine every day and you’ll get little by little tonic and strong legs. Obviously you are able to achieve good results only with the continuous realization of these exercises.
