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Five exercises at home to have toned legs
Fitness
VIDEO: 15 minute routine to burn leg fat
Isolation by coronavirus has caused a change in the sports behavior. Many people who did not play sports before, are now practicing it to help them face the day with energy and positivity. And since in social networks you can find all kinds of daily exercises, there is a good variety in which to choose … Routines for the abdomen, arms or buttocks are the most common, although now more than ever it is important to tone the legs. How many square meters does your house have? Now, by no means, is walking what we walked on a normal day, so if walking around your home is not enough for you and you want to try effective exercises, you should know that there is a infallible training that will help you stay in shape without leaving the site.
Specific training in this area promotes blood circulation, preventing fluid retention and the formation of fat, and conditions the body for the practice of other sports disciplines. However, it may seem complicated exercise the legs faced with the impossibility of going out for a run or taking long walks. In this sense, the experts of Intiminate have the solution: they offer five basic and effective exercises to have strong and defined legs to do at home no need for gym equipment. And, most importantly: remember keep this training also when the confinement is over.
Buttock bridge
Lie on your back with your legs bent, your feet flat on the floor and your arms at your sides. Raise your pelvis towards the ceiling until you can make a straight bridge and after a few seconds, return to the starting position. Remember to squeeze your glutes on each lift. For a more intense work, you can place a disk on the abdomen. This exercise is ideal for toning thighs and buttocks and preventing cellulite.
Squatting
Place your legs shoulder-width apart with your feet facing outward. In that position, go down, as if you were going to sit down, with your back straight making a 90º angle with your legs and avoiding that the knees exceed your feet. Here’s how to do the squat!
It is a very complete exercise, since it involves the muscles of the abdomen and back, and, in addition to toning the legs, it allows us to gain functional strength for other activities of daily life such as climbing stairs. In addition, we can use carafes or bottles of water or milk to increase tension and strength.
Step up
It is a simple exercise. Simply stand in front of the step (bench or mark on the ground) with the straight back and legs apart and climb one of them on the step while the other remains stretched in the air (in the photograph it is not suspended in the air, it can also be done in this other way). Lower the starting leg and repeat with the other leg. However, there are many variants that make it very fun. If we do not have a step at home, it can be replaced by a low table or chair to be able to do the exercises, or even a step.
The step improves the toning of the legs avoiding the formation of fat and helping to eliminate it. In addition, it is a practice that increases spatial coordination and stability and favors postural hygiene.
Jump rope
In addition to going back to childhood, the camber It is one of the most complete and effective exercises as it allows you to burn calories in record time.
It is very economical and can be done anywhere, even in the living room. You just need ten minutes a day and you will immediately notice how your legs are toned and defined while increasing lung capacity and cardiovascular health. Likewise, as it is an aerobic exercise, it allows release stress from day to day. What more could you want!
Leg extensions
This exercise has a very simple and effective movement to do. Strengthens the quadriceps if executed correctly. Also, it is not harmful to the knees.
The first step in performing these exercises is rest your forearms on the ground and the knees on the same axis as the hips. Next, lift your right leg first, straighten it, and bring it up. Then return to the starting position without resting your knee on the ground. Do the same step with your left leg.
Regardless of the exercise you have opted for, it is important to finish your routine with Kegel exercises, because in addition to toning the muscles of the legs you will also strengthen the pelvic floor. This practice will only take a few minutes and consists of contracting the pelvic floor muscles up and inward for a few seconds.