Within the physical aspect, a very widespread aspiration is to have toned, strong and resistant legs, as the most interesting point for men, and also well-shaped and free of cellulite, among women. And in general, legs free of flaccidity and in good shape are the general desire, because they are the basis for being able to perform well in any sport or exercise and achieve good general physical condition and prevent various diseases that affect the muscles and veins of the legs. Legs.
Getting toned legs requires daily or at least weekly physical activity, exercises specifically for this part of the body and the observance of a fat-free diet that helps you avoid cellulite.
There are many things in everyday life that exercise the legs, and if we add to these specific exercises for these extremities, we can have a homemade solution to the question of how to tone legs without going to the gym.
What do you need to tone legs without going to the gym?
- A room with enough space
- a mat
- dumbbells
- Bar
- elastic leg band
Instructions to tone legs without going to the gym
- Cardio warm up. It is very common that you not only want to tone your legs but also seek to lose weight or increase your physical resistance, or simply think that it is a good idea to kill two birds with one stone and work simultaneously for two objectives, by means of a warm-up prior to stupendous cardiovascular effects, and thus tone both heart and legs. The recommended method is to warm up for 10 minutes, then do leg toning exercises, and then return to cardio, but now for at least 30 minutes. Good cardiovascular exercises are jogging or brisk walking as fast as you can; running, although you must remember that this has a negative impact on the knees and joints, so you must keep an eye on how it feels to yours.
- Squats. A typical and highly recommended exercise is squats or squats, because they strengthen the thighs, buttocks, hips and lower back, as well as the ligaments and bones. You must stand up, stretch your arms out in front of you and begin a descent, to sit in a squatting position -although without actually sitting down-, bending your knees and throwing your buttocks back, so that your knees are in a vertical line with the tip of your feet (otherwise you risk knee injury). When you gain resistance, you should move on to doing the exercise with weight, with a barbell or dumbbells in your hands. It is recommended that the exercise be four sets of 15 squats.
- Lunges. With this word, people in the world of gymnastics call an exercise based on repeated strides. This works the buttocks and legs very well. It is important to be aware that the knee does not go forward of the ball of the foot and that the rear leg does not touch the ground completely. It is about taking a single stride bending the knee while the other leg stays behind, while bending the knees, and then doing it with the other leg. You have to do 3 sets with 15 strides on each leg per set.
- Side leg raise. It involves lying on the floor, lying on one side, and while supporting your head on one hand, you raise one leg with your arm and hand along your hip. Raise your leg and lower it. You can increase the effort by joining the legs with an elastic band over the middle of the thighs, increasing the difficulty and resistance. You will have to do 3 sets of 15 lifts on each leg.
- Buttocks. Kneel on the floor or a mat and place your hands on it too, “on all fours” colloquially. Raise one leg behind you, bending your calf toward you, then lower it and bring your knee back to the ground. Perform 3 sets of fifteen raises each with each leg.
- Stand on tiptoe toning the legs not only affects the thighs, but you do not have to forget about the twins, the calf muscles. To exercise these, stand on your toes on your bare feet and then return to the position with your feet flat on the ground. Do this exercise with 20 climbs and repeat it twice. In addition, it will also strengthen your gluts.
- Climb stairs. If you don’t have time for these exercises, you can substitute them, at least occasionally, by climbing stairs, forgetting about the elevator altogether. If you want to practice it as an exercise, it is good that you do not have any knee injury, and then go up and down stairs for ten minutes at a time. In addition to your legs, you’ll be getting a great cardio workout.
Tips to tone legs without going to the gym
- It is just as important to know the leg exercises to perform as how to do them, to avoid injuries.
- Maintain a weekly routine of exercising at least three times, but not more, as your muscles also need their rest. Continuity is key.
- It is advisable that you do not do the same exercises two days in a row so as not to put the same muscles into play. Besides, you choose to practice cardiovascular exercise or not, before or after each routine.
- When you finish, do not forget to stretch to prevent stiffness and possible contractures.
