The Best Exercises for Toning Your Legs

· February 22, 2018
In order to tone up our legs safely, we should do a set of stretches both before and after the exercises in order to warm up the muscles

You should do the routine 3 times a week. This will help you define your muscles and firm up your legs and behind.

Remember that in order to reach your objectiveit’s important to follow a balanced diet. In addition, you should be hydrating yourself adequately with 2 liters of water a day in order to eliminate the toxins and cleanse your body.

By following the right exercises for leg toning, you’ll notice an improvement within just a week. You’ll have perfect legs in just a few months.

5 excellent exercises for toning legs and glutes

1. Squats

Squats are one of best all-around exercises around. By doing squats, you’ll tone your legs and butt, burn fat and even get stronger and improve your flexibility.

What should you do?

  • Go to the starting position: stand with your feet distanced at the width of your shoulders, straighten out your back and make sure your hips are facing forward.
  • Start descending, keeping your back straight and raising your arms forward as you go down.
  • Try to squat as low as you possibly can, without hurting your muscles, in order to complete the squat.
  • This exercise won’t only shape your legs and butt, but it’ll also work your abs because you need them to support your body during the entire exercise.

Want to know more? Read: How to Do Squats Correctly: 4 Steps

2. Deadlift

This is also another great exercise to add into your leg routine.

What should you do?

This exercise consists in squatting to pick up a weight and standing back up straight.

  • You should push your hips backwards, keeping your core in the squat position. Keep the weight as close as your can to your shins.
  • Tighten your muscles during the exercise, especially your butt muscles.
  • You should keep your weight on your ankles, keeping your back straight at all times.
  • Don’t let your shoulders lean forward: if you curve your back, you could injure yourself.

3. Lunges

We highly recommend this exercise to strengthen and tone your quadriceps.

What should you do?

  • Stand up with your legs together, hands on your hips with your back and head straight.
  • Put one foot ahead of the other and bend both legs slowly until you reach a 90º angle.
  • Hold this position for 2 or 3 seconds and go back to the original position.
  • Repeat the same steps, putting the opposite food ahead of the other.

4. Steps

Steps are perfect for toning legs. It’s a tool that we can keep at home or in the gym, and if we don’t have one, we can practice with a step from a staircase.

What should you do?

  • Stand up with your back and head straightened and put one foot on the step.
  • After, lift your body until you completely straighten out the leg that you had on the step. The one that was on the floor should be mid-air.
  • Return to the original position and repeat the same process with the other leg.

5. The bridge

This exercise is great for fighting cellulite in the butt and thigh areas.

What should you do?

  • Lay down on a mat, facing the ceiling, and bend your knees keeping your feet flat on the floor.
  • Lift your pelvis slowly until you form a straight bridge.
  • Go back to the original position.
  • Repeat 30 times. Do this exercise tree times.

Exercise routine recommendations

  • Follow a diet that’s rich in proteins. In addition to exercising muscles, we should nourish them.
  • Do your exercise routine 3 times a week in order to recuperate and rest your muscles.
  • You should do two or three sets of each exercise and add in small breaks in between the exercises.
  • Before starting, you can walk or run for 5 or 10 minutes in order to prepare your muscles.
  • Stretch your muscles once you’ve finished the exercises in order to avoid injuries.
  • If it’s been a while since you’ve gone to the gym, tackle the exercises one at a time.

Visit this article: Eat More Protein by Adding These 7 Foods to Your Diet

Other important considerations

Continuously

To tone your legs and get them firm and defined, you have to work them continuously.

You can do the exercises at home or at the gym: but there isn’t a excuse not to do them.

Consistancy

If you’re consistent and disciplined, you’ll get great results starting from the first month of exercising.

Dietary habits

  • Remember that it’s essential to watch your diet, adding in proteins, fruits and vegetables and whole grains.
  • Drink water or sugar-free juices.

Everything depends on your consistency and will. If you want to make it, you can do it!