Tone legs and thighs is your goal? If you want a targeted training program to firm your thighs and slim your legs, try the OnlyBelleza home exercises.
Toning your legs and thighs is possible, even without enrolling in gym. Do the exercises every morning at home and, if you want to strengthen the work, uses small weights to apply to the ankles or of fitness bands. To tone the legs and thighs, 15 minutes a day of exercises are enough, naturally practiced consistently.
OnlyBelleza recommends you 5 different exercises. Exercises that intensively train the lower limbs of your body. The quadriceps, glutes and adductors will be worked on.
In addition to the rectus femoris and the psoas. Furthermore, they are exercises that require coordination and balance, which will therefore improve over time as you practice.
Toning legs and thighs: the benefits for your body
They help fight some skin problems, such as cellulitis. Cellulite is known to often depend on hereditary and genetic factors, but it can be aggravated by a sedentary, exercise-free lifestyle.
These habits lead to a loss of muscle tissue, body tone and therefore an increase in visible cellulite. For this reason it is advisable to have an active life, maintaining a toned body to ensure elasticity to the tissues and a good musculature.
Remember that it is important to use a good anti cellulite cream to improve the appearance of the skin. Even some can be prevented this way circulatory suffering related to cellulite. So, now you have no more excuses.
Toning legs and thighs: 5 exercises to do at home
1 – Lo squat
Lo squatting is one of the most famous exercises for toning the legs. Stand upright, legs open to the same width as your pelvis and hands on your hips. Bend your legs 90 degrees, belly in, and up.
For those who are trained: when you get back up, contract your buttocks and get on your toes. Belly in, try to stretch your neck as if a thread is pulling you towards the other. Hold the position for 10 seconds.
Repetitions: 20 times.
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2 - The lunges
Standing, right leg moved forward, hands on hips. Bend your right leg while keeping it back straight and return to the starting position.
Repetitions: 20 times for each leg.
3 - Leg strengthening
Standing against the wall, lean your back and bring your feet 20 cm from the wall. She slowly glides with her back until her legs are bent 90 degrees. Hold the position for 20 seconds.
National: do your muscles burn? Focus on the breath, always belly in.
Repetitions: 5 times.
4 - The dancer
Belly in, legs closed and straight, back straight, turn your toes out so that your heels touch and place your left hand against the wall or a chair.
Bring your weight onto your left leg and lift your right leg in front of you making a small movement, without bending your torso. The leg on the ground remains straight and firm. He does small throws and returns to position.
Please note:: do not move neither pelvis nor shoulders.
Repetitions: Perform 10 small throws in front, 10 to the side and 10 backwards, keeping the legs and toes straight.
5 - Stretching the quadriceps
Tired after these efforts? Do some stretching. Place your left hand against the wall and grab the ankle with your right hand. Bring your torso forward and gently push your heel towards your buttock. Do you feel the muscle pulling? It means that it is stretching.
Repetitions: hold the position for 20 seconds and then switch legs.
