Having toned legs free of flaccidity is the desire of many people. However, achieving it requires frequent physical activity, local exercises in which only the legs are worked, and a diet in which consumption is moderate of foods rich in fat to avoid cellulite accumulation.
Many of the activities we do daily can help us have fit legs, this added to specific exercises will guarantee the best results. Keep reading as we explain how to tone your legs without going to the gym to be able to show them off in all their splendor.
Cardiovascular Exercises to Tone your Legs
If in addition to toning your; this without going to the gym, you also want to lose some weight, gain resistance, burn calories and promote sweating, then cardiovascular exercises cannot be missing from your routine. If you want to slim down, you should warm up 10 minutes with some cardiovascular activity, next do some leg exercises, and finally some sort of cardiovascular activity for at least 30 minutes.
To gain endurance and maintain toning, you can only do 30 minutes of cardio. Some good options are:
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- Jogging or brisk walking will increase your heart rate, help you burn calories, and gain endurance,ce without impact.
- Running, only if your joints can adequately withstand the impact.
- Skating, which in addition to being an excellent cardiovascular activity, is a complete exercise for your legs.
- Cycling at a medium or high intensity, not at a walking pace, is also a good option to improve your overall appearance without going to the gym.
We know that to tone the legs without going to the gym, it is necessary to perform exercises located in that area to strengthen it and develop its muscles. One of the most complete is the squats that help tone your thighs, hips, and lower part of the back, favoring improvement in posture.
The idea is to go down by pulling back the buttocks so that our knees never exceed the tip of our feet. Otherwise, we risk causing a knee injury. As we gain resistance, it is recommended to perform this exercise with weight, either using a barbell or dumbbells.
Perform 4 sets of 15 repetitions each.
The lunges, also known as lunges or lunges, are an excellent alternative to tone the legs without going to the gym, as they help us work the thighs and buttocks very effectively. It is important that, as with squats, the leg’s knee in front does not exceed the tip of the foot. Similarly, it is recommended that the back leg is never fully supported on the ground.
Perform 3 sets of 15 reps on each leg.
Lateral Leg Raises
This exercise is ideal for working the hips area, becoming one of the most popular alternatives to tone one of the areas that accumulate more fat and cellulite. You can do it both standing up and lying on the side. You have to open your leg and return it to its original placement, as depicted in the photo.
When you build endurance, you can incorporate a fitness league into your exercise to make the activity a little more difficult.
Perform 3 sets of 15 reps on each leg.
Buttock Toning Exercise
It is not enough to tone the legs; our buttocks also deserve to be in shape to look perfect, that is why the butt blaster is one of the simplest and most popular options when we want to tighten them.
Get down on your hands and knees, preferably using a mat, then bring the leg you are working back and return it to its original position; you will see how this activity puts the gluteal area to work very effectively. Perform 3 sets of 15 reps on each leg.
On Tiptoe for the Twins
Although the thighs are a generally conflictive area that requires more training, if your goal is to tone your legs without going to the gym, you cannot forget about calves. An excellent way to exercise them is by standing on your toes and lower to the original position several times; this will work the calf and the gluteal area.
Perform 2 sets of 20 reps.
Climbing Stairs to Tone Legs
If you are looking for a complete activity that is faster, especially for those days when you don’t have as much time to exercise, then climbing the stairs is the ideal option. Forget that the elevator was ever invented and go up the stairs everywhere; you will notice the difference.
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To train with this modality, make sure you do not have knee injuries, you can go up and downstairs for 10 minutes, a good cardiovascular activity with repercussions on your legs.
How to practice these exercises?
It is important to know the exercises you can do and how to do them. To see the results you expect, avoid muscle injury, and minimize the possibility of soreness, it is important that:
- Practice an exercise routine at least 3 times a week.
- Avoid exercising the same muscle group for 2 days in a row. If you do squats and lunges one day, the lateral leg raises the gluteal exercises and the toes.
- You can do cardio before or after each routine depending on what you hope to achieve with the workout.
- At most, you do these exercises 5 days a week, rest is also important for muscle recovery.
Adapted and translated by The Cop Cart Staff