Strong legs are the key to excellent physical shape. Thanks to pumped-up muscles, it will be easier for you not only to play sports but also to walk a lot and do everyday activities. If you want to get your feet in order, follow our advice.
Changing the shape of the legs through training is much easier than other parts of the body. The fact is that the legs are almost always involved in physical activity. And even ordinary daily activities can affect their improvement.
If you want to pay special attention to your legs and quickly get them in order, try these exercises. The beauty of the legs with their regular performance is guaranteed! The main thing is to learn the rules for their implementation and choose your effective pace of classes.
10 exercises for slimming legs
1. Squats
Squats are one of the best exercises for toning your legs. It also improves the shape of the buttocks, thighs, and abs. In addition, squats are ideal if you have back problems. If you perform them standing up and without additional weight, there will be no back strain.
For balance or extra support, do squats while standing against a wall, next to a chair, or on the edge of a table, holding an object with one hand. The main thing is to try not to transfer all the weight on your hands, focusing on the lower body.
2. Lunges
Lunges target the hips, glutes, and abs. This movement strains both legs at the same time, developing strength and endurance.
3. Plank with leg raises
Regular planks target the upper body, core, and thighs. To make the exercise more challenging, you can add leg raises to strengthen your glutes and upper legs.
4. Deadlift – no weights
The single-leg deadlift will build your glutes, thighs, and upper legs. Place your hands on a wall or chair for balance.
5. Bending the knee with the ball
Bending your knees on an exercise ball quickly tone your legs. This works the calves, shins, and abs. But, of course, you have to spend money on the ball.
6. Steps up
Steps are like squats, but only on one leg. Repetitive movements engage the hips, thighs, and buttocks. To perform the exercise, you will have to buy a special platform for aerobics.
7. Box jumping
In addition to the usual steps, you can jump on the aerobics platform! This explosive workout is one of the best ways to tone your legs, glutes, and core. The main thing is to put maximum emphasis on the upper part of the legs, so as not to damage the knees while jumping. It is best, before starting such workouts, to consult with a trainer so that he shows you how to properly tighten your muscles when performing this kind of exercise.
8. Skater jumping
Skater jumps or side jumps work the leg muscles well. This high-intensity movement also improves lunge strength and physical ability.
Start with small jumps, and over time you can increase the load.
9. Band Leg Press
A regular training rubber band will help to simulate classes on a professional simulator. This exercise targets the glutes, quads, hamstrings, and calves. First, try to work out with a well-stretched tape, and over time it can be replaced with a tighter version.
10. Bridge
Bridge tones thighs, thighs, buttocks and core. To make the exercise more difficult, you can tighten your thighs with a rubber band.
4 leg exercises
1. Downward facing dog
The downward-facing dog works on stretching the whole body. This is a standard yoga pose that is great for strengthening the legs.
2. Touching the toes while sitting
This exercise involves the thighs, calves, and shins. Try to reach the end of the legs and touch the hips with the stomach. By the way, it also improves stretching!
3. Chair posture
The chair pose is a powerful stretch in the yoga system. The exercise works the hips and ankles, making it a great option for toning your legs.
4. Warrior I
Another yoga leg stretch is Warrior I. This full-body asana works the buttocks and thighs and improves posture.
5 ways to tone your legs fast
1. Walk more
The simplest aerobic activity, such as walking, is one of the best exercises for toning your legs. Go whenever you can refuse transport. Over time, you can switch to running or start walking uphill.
2. Cycling
Now fashionable cycle training is one of the fastest ways to get your legs in order. It’s a high-intensity workout, but it’s a lot more joint-friendly than standard jogging.
3. Sprint uphill
Hill sprints are the best way to put your legs to work. This powerful exercise will build muscle strength and improve endurance. It is not necessary to arrange long runs. For starters, 4-6 sets of 10-20 seconds are enough, on a high hill. Take 3-minute breaks and continue your workout.
4. Dancing
Dancing is a fun and fast way to tone your legs. You can attend classes or study by video at home. Choose what is closer to you – hip-hop, twerk, classical or pop dances. All kinds of dances will be good for the legs and for all other muscles of the body.
5. Jump rope
Jumping rope also trains leg muscles. They act on the calves while increasing the heart rate.
To get started, jump rope for 20 seconds in a row. Aim for 60 seconds and multiple sets.
4 ways to increase the load on the legs
1. Pause and hold
When doing leg exercises, pause for muscle contraction. Thanks to the contraction, additional muscle involvement occur, and at the same time, there is even more strength for further training!
2. Do not forget about the rest
Do not overexert your legs – this can slow down recovery and weaken, “hammer” muscles. Instead, let your feet rest. A short break will restore strength and improve training results.
3. Focus on your weaker leg
From time to time pay attention to the non-dominant side of the body to improve its endurance. It is especially easy to do this when walking up the stairs. If you always do everything from the dominant leg, muscle imbalance can develop.
4. Don’t Forget the Workout Mat
Perform all exercises on a soft mat. So you will not damage your knees, reduce discomfort, but at the same time increase the load on your legs, because performing tasks is much easier than on a hard surface.
4 nutritional tips that affect slim legs
1. Stay hydrated
The body stores carbohydrates as glycogen and uses them as an energy source during exercise. But poor hydration accelerates the use of glycogen, which leads to rapid muscle fatigue and reduced performance. Try to drink water every day or even more. This is especially important on hot days.
2. Eat enough calories
Eating enough calories is key to building muscle mass. It gives energy and maintains strength in the legs and body.
To find out your calorie intake, use online calorie counters or contact a nutritionist. And do not forget about the correct ratio of proteins, fats, and carbohydrates in the diet!
3. Eat a balanced diet
To maximize the strength of the body and legs, in particular, eat a balanced diet. This includes adequate hydration and proper intake of macronutrients.
Eat more protein and carbs after your workout. Carbohydrates replenish muscle glycogen stores, while protein promotes muscle recovery.
4. Avoid Added Sugar
Foods with added sugar contain low-quality calories. This can contribute to an undesirable increase in the volume of the legs.
In general, limit or avoid foods with added sugar in your diet. This category includes sweetened drinks, breakfast cereals, and shelf-stable snacks. Instead, eat more unprocessed whole foods.
3 Simple Tips to Improve All Those Efforts
Of course, training, high activity, and proper nutrition are the main components of a slim figure. But these factors are also important for maintaining the beauty of the legs.
1. Wear compression leggings
Wear compression leggings and tights between workouts. This improves blood flow and supports muscle recovery after exercise.
2. Get up often
A sedentary lifestyle is the main problem of modern people. This can contribute to muscle loss and weakness in the legs.
To keep your legs strong, get up every 20-40 minutes. You can also stretch or do light exercise every 60 to 90 minutes.
3. Get some sleep
Sleep is an important part of muscle recovery. During deep sleep, the body releases hormones that repair cells and tissues. Sufficient rest also maintains optimal performance during leg workouts.
