The ideal exercise routines are those that include many body parts.. However, you have to pay special attention to certain areas that sometimes seem difficult to work. If this is happening to you you will like to learn specific exercises for these parts.
If your interest is to exercise your legs in this article we will find the best exercises to tone them. Remember that there is no magic recipe, and that the effectiveness is in the discipline and perseverance.
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Top 8 exercises to tone your legs
These exercises are ideal for incorporating into a full-body routine.Although you’ll find that the best exercises for toning legs also work other areas of the body. Try to include all of them in your routine throughout the week, and select the ones you feel best with.
Also remember to take care of your diet, rest well and be consistent. Finally, remember to warm up and be careful when performing each exercise in the correct way, because this way you will avoid injuries.
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1. Squats
Squats are a very complete exercise and are ideal for strengthening the legs.. With your feet shoulder-width apart and your soles flat on the floor, bend your knees and lower your hips to a 90-degree angle. Hold the position for a few seconds and then stand up. Inhale on the way up, exhale on the way down.
Perform 3 sets of 10 to 15 repetitions as you progress. You can add weight to your shoulders, just remember not to overdo it. Adding weight is very good for building muscle. By putting weight on the body, it expends energy. It burns more and at the same time strengthens the muscle.
2. Step
Step is one of the best exercises for toning your legs.. If you don’t have a bench to perform this exercise, a regular sized step will suffice. All you have to do is go up and down the step. If you want at the same time lower and raise your arms; it is an aerobic exercise that works as cardio.
Three sets of 20 repetitions is enough, at least at first. Adding weight to both calves and arms is an excellent idea, as long as you don’t overdo it. The important thing is just to add a little resistance. Remember that at the beginning of any routine you should warm up to avoid hurting yourself.
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3. Heel raises
The heel raise strengthens the upper back of the legs.. Standing, spread your legs shoulder-width apart. Raise yourself up on tiptoe, hold this position for a few seconds, then slowly lower yourself down until your foot is completely on the floor. Do it slowly and without forcing yourself.
Perform 3 sets of 15 repetitions. While doing this exercise, remember to inhale and exhale and keep your hands on your waist. Although it may seem like a simple exercise, do it consistently and you will begin to see results. The important thing is to do it slowly and stay on your toes for a considerable amount of time. This will make you notice that it is an endurance exercise.
4. Bridge
With the bridge exercise, not only the legs are worked, but also the buttocks are reaffirmed.. To do it, start by lying on your back on the floor, preferably on a firm and stable mat. Keep your arms outstretched close to the floor and your body. Lift your pelvis towards the ceiling and leave your feet on the floor.
The goal is to hold this position for as long as possible. You can do 15 repetitions in each set. Three sets are recommended. You can include some resistance by placing a weight on your abdomen. Remember that it is not necessary to exceed the weight. Lift and return to the lying position slowly and do it inhaling and exhaling.
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5. Jump rope
Jumping rope helps you tone your legs, although it is a very complete exercise.. For the jump rope exercise to be really effective and not to hurt ourselves, it must be done correctly.
Stand with your legs apart in line with your shoulders. Your elbows should be bent at a 90-degree angle and your arms outward at approximately 45 degrees.
Perform two sets of 15 jumps, take a break and perform another two sets. You can try to do it faster and faster. Remember that the important thing is perseverance and to advance little by little as your body gets in better condition. Jumping rope is one of the best exercises to tone your legs.
6. Pistol squats
Pistol squats are a high-impact exercise.. Pistol squats are very effective, but they put a lot of pressure on the knees. If you have any problems with your knees or if you feel pain when performing them, it is better not to do them. In any case, consult a trainer or doctor before attempting this exercise.
While standing, place your legs shoulder-width apart. Lower your hips as if you were going to sit down, and keep your back straight. Your legs should be slightly bent.
Stretch your right leg out in front of you while keeping the other leg bent. Then lift and repeat with the other leg. You can lean on something so you don’t put so much pressure on your knees.
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7. Dips
Dips are great for toning your legs, and they also serve as a cardio exercise.. Stand with your feet together. Bring one leg forward and bend it while bringing the other leg backward and keeping it straight. Stand up and repeat with the other leg. You must move forward each time you bend.
Repeat 15 times and perform 3 sets. You should do it calmly and keep the foot of the flexed leg completely flat on the floor and hold the position a little. You can add weight on the arms to create resistance. It is important to maintain the 90-degree angle when bending the knee so that in addition to the legs, the gluteus muscles are worked.
8. Abductor raises
The abductor raises are a simple but very effective exercise.. First of all, you must stretch out on your side on a flat, firm surface and place one leg on top of the other.
Support your trunk with your forearm on the floor so that your upper body is elevated. Then lift the leg that is up towards the ceiling, like a pair of scissors. Finally lower the leg slowly and repeat 10 to 15 times.
Then switch sides and perform the same repetitions with the other leg. This exercise, in addition to toning and strengthening, helps to reduce cellulite and improve blood circulation.
There are other exercises that work the part of the abductors, but this one is very simple and can be performed without the help of gym equipment. It also has a great result.
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