Easy Exercises To Tone The Leg Muscles
Easy exercises are enough to tone the thigh and calf muscles. In fact, these are the parts of the body that require the most training to have a toned and strong appearance.
When we neglect ourselves and stop dedicating time to our body, day after day we begin to notice that the skin appears flabby and, of course, that fat tends to accumulate where it was not there before.
For this, it is very important to make an effort every day and to be aware that a balanced diet and physical activity are essential both to enjoy good health and to achieve an adequate weight and silhouette.
One of the main reasons for not exercising is a lack of time and too many things to do. However, it doesn’t have to be. It is not necessary to go to the gym to train your body every day.
In this article we will show you a series of exercises that you can do in the comfort of your home to strengthen the muscles of the legs and give them a toned and beautiful appearance.
Here are some easy exercises to tone your legs
Squat
Without a doubt, the squat is one of the best exercises for toning the leg muscles.
Level 1 : Position yourself with your legs apart at shoulder height. Keep your back straight, bend your knees, lowering the trunk to the ground as if you were going to sit down. As you lower yourself, make sure your knees do not go beyond your toes. Start with 10 reps and increase the number every day.
Level 2 : Get in the position described above, try to lower yourself to the ground as much as you can, but this time try to hold the position for 10 seconds before returning to the starting position. During the exercise, try to control your breathing.
Level 3 : In the same position, repeat the exercise, but this time, when you lift the trunk, lift one leg off the ground with the knee bent and repeat the movement with the other leg.
Lunges
This wonderful exercise will help you strengthen the muscles of the thighs and calves, as well as work on the buttocks.
Level 1: Position yourself with one leg bent in front of the body and the toes of the other foot resting on the ground. Be sure to distribute your weight on both legs and keep your torso straight.
The leg behind the body should be straight, while the leg in front should be bent. In this position, flex both knees as you lower your torso and make sure they never go beyond the toe.
Meanwhile, contract your glute muscles and then return to the starting position. Repeat the same movement 25 or 20 more times for each leg.
Level 2 : start with your legs together. Take a big step forward with one of the two legs, placing the toes of the other foot on the ground. Repeat the same movement with the other leg and complete 15 or 20, with each leg.
Level 3 : Do the same exercise as level 2, but before returning to the starting position, lift the back leg to the height of the buttocks and try to stay up on one leg for 10 seconds. Repeat the movement 10 times for each leg.
Step
In addition to being very simple to do, the step is an exercise that works the whole leg and tones the buttocks.
Level 1 : to perform this exercise, you must adopt a correct posture to make your legs and buttocks work well. Make sure you keep your back straight, shoulders relaxed back, chest lifted and knees flexed.
When you step on the step, place your foot firmly on the base of the platform and, when you step down, also place the heel of the foot before taking the next step. Do this movement 20 times.
Level 2 : While standing, with feet apart at shoulder height, stand behind the step and adopt the squat position with arms forward to generate strength and speed.
Bring your arms forward and jump onto the step, trying to fall slowly with your feet apart at hip height .
Stop on the step and return to the starting position with a slight movement.
Level 3 : If you don’t have a step and don’t have time to go to the gym, don’t forget to go up and down the stairs whenever possible instead of using the elevator.
In fact, if you can go down and up stairs every day, make it a habit. It will help you to have more toned and beautiful legs!
