Contents
Firm legs: exercises to strengthen the thighs with the Pin Twins
Training
Esther and Gema Pineda, Pin Twins, propose this daily routine of four exercises to tone the legs and strengthen the lower body
PM1:35We often let legs they bear all the weight of our fatigue, our schedules (too many hours sitting or too many hours standing), our lack of pampering and care or our poor diet. And the result of all this can be in the form of tired legs, swollen legs or even from varicose veins o cellulitis. Working the legs is essential to balance the body and strengthen the lower body. That’s why the Pin Twins, who already have more than 87.600 followers on Instagram, often include a specific training session to strengthen their legs among their favorite exercise routines.
Leg routine
- Drill
- 4
- Reps
- 15 (each exercise)
- TV Shows
- 4
- Rest
- 30 ” (between series)
The “legs” session proposed this week at ABC Bienestar is made up of four simple exercises. To correctly perform this routine, the Pin Twins propose doing 15 repetitions of each of the four exercises and four series of the complete table (the expected rest between each series is 30 seconds).
The objective of this leg exercise chart, very easy to perform, as explained by personal trainers, is to define legs and buttocks as well. In addition, they ensure that if it is practiced daily, the results will be noticed in a short time.
Exercise 1: Raise legs back and forth
From a standing position, with one leg forward, we will raise the right leg bent forward and then we will raise the right leg backwards, bending it also doing a slight swing back and forth with each movement. We will keep the torso straight, look straight ahead and the arms flexed. We do 15 repetitions. Then we will change the leg that rises forward and the one that rises back and we will repeat the exercise.
Exercise 2: Bouncing and jumping
In a squat position we will do five bounces down, keeping the abdomen activated and the torso straight. After those five rebounds we will take a vertical jump and return to the starting position to give another five rebounds. And so on. We will do 15 repetitions.
Exercise 3: Isometric, step forward and back
In an isometric squat position, with the abdomen activated we will take a short step forward, first with one leg and then with the other. Then we will return to the starting position and give a vertical jump. We will repeat the exercise 15 times. We will try to maintain the fast pace of the steps to give intensity to the exercise
Exercise 4: Leg extended backwards and raise hips
We will stand with the leg extended backwards and we will do leg raises trying to raise the hips as much as possible and maintaining balance. We will try not to lean too far forward to give the exercise greater intensity and so that with it we can work both the legs and the buttocks. We will do 14 repetitions.
After the four exercises, we will do four series, with a rest between series of 30 seconds.
Last week they proposed a “cardio” routine to start the day with energy and the previous week they designed a specific table to strengthen the lower back and combat back pain that we usually have from spending too much time sitting or standing. This week’s “legs” chart is easy, but you will likely feel the intensity when you are about to finish it. Do you notice that your thighs “burn”? It will be a good sign.