What Are The Best Exercises For Toning The Legs?

An effective way to eliminate flaccidity and tone your legs and buttocks is to regularly practice exercises specially designed to work these areas.

You are going to have to perform the following routine 3 times a week if you want to get fast and dramatic results. It is only constant practice that will allow you to strengthen your legs and buttocks.

Keep in mind that, in order to achieve your goal, it is imperative that you eat a balanced diet and keep yourself properly hydrated, drinking at least 2 liters of water per day. It is these good gestures that will allow you to eliminate toxins and detoxify your body.

By following the exercise routine that we have designed for you and which aims to tone your legs, you will notice good results within a week of practice. In a month, you will have perfect legs.

5 exercises to tone the legs and buttocks

1. Squats

It is one of the most complete exercises that exist. Thanks to squats, you will be able to tone your legs and buttocks, but also eliminate the superfluous fat stored in the lower part of your body, gain strength and improve your flexibility.

How should you proceed?

• Here is the starting posture: Stand up, spread your legs shoulder-width apart, keep your back straight and your torso bulging forward.
• Now you need to bend down, keeping your back aligned and raising your arms as you lower yourself.
• It is important to try to get as much as possible of your strength and flexibility, so that the work is complete, but do not take the risk of injuring your muscles.
• This exercise will restore all their shape to your buttocks and your legs, but will also work your abdominals, which serve as support muscles throughout the exercise.

2. The dead weight

Here is another ideal exercise for working your legs well on a daily basis.

How should you proceed?

The exercise we are going to show you consists of bending down to pick up a dumbbell, then getting back up.

• First, you should bring your hips back, keeping your torso firmly in place, as in the starting posture for squats, then bend down to grab the dumbbell. You must, for a few seconds, maintain the position, holding the dumbbell as close as possible to your shins.
• Keep your muscles tight, especially your buttocks.
• Pass the dumbbell between your legs towards your heels, keeping your back straight.
• Never make forward movements with your shoulders. If your back is curved, you can suffer serious injuries.

3. The strides

Here is a recommended exercise to strengthen and tone your quadriceps.

How should you proceed?

• Stand up and bring your legs together. Put your hands on your hips, keep your back and head straight.
• Bring one of your legs forward, then bend both legs little by little, until you form a 90 degree angle, as shown in the photo above.
• Hold this position for 2-3 seconds, then return to your original position.
• Repeat the same process with the other leg.

4. The steps

This exercise is ideal for toning the legs. To achieve this, you will need a small device that will allow you to take steps mechanically. If you don’t have one, you can still practice on your stairs.

How should you proceed?

• Stand up, keeping your back and head straight, and then step onto the stairs to climb a step.
• Bring your whole body up and then put your weight on the rising leg, keeping your back straight.
• Then return to the starting position, then repeat the exercise with the other leg.

5. The bridge

This exercise is ideal for combating cellulite that is stored in the buttocks and thighs.

How should you proceed?

• Lie on your back on a mattress, then bend your knees. Then put your feet flat on the floor.
• Once you are in position, raise your pelvis slightly, until you form a straight bridge.
• Then return to the initial position.
• Perform 30 repetitions of this exercise.

Some recommendations for performing this routine

• Eat a diet rich in protein. In addition to exercising your muscles, you also need to nourish them.
• Perform this routine 3 times a week, to let your muscles rest between sessions.
• Do two to three sets of each exercise. Take short breaks between each set and between each exercise.
• Before starting your exercise routine, we recommend that you walk or run for 5 to 10 minutes to properly prepare your muscles.
• Stretch your muscles once you are done with your routine to avoid injury.
• If you haven’t been doing physical activity for a long time, we advise you to start the activities little by little.

Final recommendations

Continuity

To tone your legs, so that they look slender and well defined, you must work them continuously.

You can do the exercises from home or go to the gym – you have no excuse not to do them!

Constancy

If you are consistent and disciplined in performing these exercises, you will get great results from the first month of training.

Good eating habits

• Keep in mind that it is fundamental to take care of your diet, regularly consuming protein, fresh fruits and vegetables, as well as whole grains.
• Drink water and unsweetened fruit juices regularly.

We’ve been asserting it since the beginning of this article, but the results you will get with these exercises depend on your consistency and willpower. If you really want to, you can get firmer legs in no time!