5 Exercises to Firm up the Legs

A few minutes of training a day, even at home, and a lot of goodwill is enough to firm up the legs. Here's how to do it in 5 simple steps.

To train the leg muscles, define and tone, in addition to sport there are several exercises. And you don't always need to go to the gym: for hard legs, a few minutes of training a day are enough, even at home or outdoors, perseverance and a lot of goodwill.

Flexion, extension, adduction, abduction, rotation are some of the movements that set different muscle bundles in motion to obtain sequences useful for a harmonious and complete leg exercise. Here's how to do 5 simple exercises to always have healthy and toned legs.

Squat

Squats are one of the best exercises for working on the inner thigh. The squat half squat is performed standing, with legs spread at shoulder width and toes spread apart. Perform 10 to 30 bends of the lower limbs to form a 90 В° angle and go up. Inhale while bending, exhale while ascending.

The lateral squat is useful for toning the quadriceps and the inner thigh. Stand with your legs apart and bend sideways on one leg to form a 90 В° angle and keep the opposite leg taut. Repeat 15 times alternating the legs.

The ball

Exercising with the ball allows you to train your inner thigh muscles. From a sitting position, straight back and a ball between the knees, apply pressure to the ball as if you want to crush it with the knees by contracting the buttocks and thighs. Perform 2 sets of 20 reps each slower then faster.

Lunges

From an upright position, you have to lean forward by bringing your torso and foot forward and bend your legs until you touch the floor with your leg back. Return to the starting position and repeat the movement with the other leg. Perform 10 to 30 repetitions acheter Turinabol alternately on each side, inhaling during the lunge and exhaling, returning to the starting position.

Lift

From a supine position, hands on your sides, legs bent and feet together, lift your buttocks until you reach the alignment of your thighs with your chest and lift one leg straight forward. 3 sets of 12 repetitions per side are recommended.

Candle

From a supine lying position, arms along the torso, lift the buttocks and lower limbs until vertically aligning the trunk, pelvis, thighs, and legs. The hands support the trunk for maintaining balance.