That the muscles of the legs are flaccid does not refer to a weight disorder, both thin people and those who are overweight can suffer from it. Although the thighs are the place where the most body fat accumulates, it is mainly a problem of muscle tone and strength .
The thighs are made up of several muscles such as adductors, quadriceps and hamstrings, so it is important that if you want to have strong legs, you exercise each of them, but not only exercise is important, but also diet. To achieve the purpose of gaining tone in the area, there are different routines that can be performed without going to a gym and accompany them with a good diet, such as the usual consumption of vegetables, fruits, meat, fish and cereals, which help to ensure well-toned legs.
At FastlyHealwe want you to know some tricks to strengthen your legs, not only to make them look better, but also to optimize circulation, reduce fatigue, improve mood and work other muscles and parts of the body such as the back, calves and buttocks. Dare to start!
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Going for a walk, a magnificent sport with many benefits
Going for a daily walk is one of the best exercises for the body. It provides great benefits in addition to training muscles and losing body fat . For example, it strengthens the heart, prevents cardiovascular diseases, helps to reach the correct cholesterol level, invigorates the bones, fights depression, increases energy, among others.
To strengthen your legs with walks, it is important that you start little by little , in case you are not used to doing this exercise. That is, you can start by doing 20 to 30 minutes daily, but you need to do it consistently to achieve the benefits you want. We suggest you do a warm-up routine before starting the exercise and at the end of it, that is, doing stretches so that the muscles are always in good condition.
On the other hand, it is essential that you go out for a walk at a good pace, starting more gently and increasing the pace without actually running. You should do this routine for up to an hour every day walking at a good pace so that in a short time your legs get stronger. In addition, to increase the benefits, you can do the walks on slopes when you have already obtained the necessary training so that it does not become monotonous or repetitive.
Cycling, excellent to reach your goal
Riding a bike is one of the best tricks to strengthen your legs. But like all exercise, you should start small and increase the pace and time as we get used to doing the routine. Cycling has great benefits such as warding off depression , reducing the risk of heart attack , helping to relieve back pain by improving posture and burning body fat, among many other useful elements for health. We advise you to start with five minutes of gentle pedaling, interspersed with one minute of strong pedaling and thirty seconds of rest to start over. You can do this for 15 minutes and add minutes over time until you reach an hour every day.
Cycling, whether stationary or not, is one of the exercises in which the legs are most worked , so it is possible to strengthen them in a short time if it is done regularly.
Squats, strengthens your legs and much more
Routinely performing squats are another great leg-strengthening tricks, and best of all, they can be done from the comfort of your home .
To start, you should stand with your back straight, your legs shoulder-width apart, and your head straight. Next, bend your knees and hips until your glutes reach your calves and expand your legs again to the starting position.
To accompany this exercise, you can place your arms stretched out or behind your ears, depending on what seems most comfortable to you. In addition, it is important that you do it by breathing in the proper way, that is, inhale while flexing and exhale when stretching.
You can start doing 2 sets of 10 and gradually increase the amount if you practice it constantly daily. The results will be visible in no time.
Strides, expensive but with great results
Lunges are a lot like squats, but are usually more effective as well as a bit more expensive due to the energy required, so it’s important that you have a good workout and warm-up to perform them.
To begin, place your feet hip-width apart and your hands on your waist so that your elbows are bent. Then, just step forward with your right foot and arch your knee until it is at 90 degrees, it is important that you are in that position correctly, no more, no less. At the same time, you should also bend your left leg, extending your heel while bringing your knee closer to the ground but not touching it. To continue, return to the starting position and repeat the exercise, but this time bringing your left leg forward and alternate them with each repetition.
It is very important that you always keep your back straight and you must hold your balance to avoid injuring yourself. Likewise, the foot that is in front should always be kept glued to the floor using the entire sole, that is, never raise the ankle. With this trick to strengthen the legs , the glutes and thighs are perfectly worked . We advise you to perform 2 series of 10 repetitions each, that is, 20 in total, resting between each series.
Lateral raises, a complete workout for the legs
Lateral raises are easy to perform, but it is important that they are done properlyto avoid pain and injury, in addition to making the most of the exercise and that in a short time the legs are toned. There are numerous ways to do this type of exercise. To begin, you can perform the lifts while lying on the floor on your side. Stretch your left arm and rest your head on it while your right arm is located in front of your chest and both legs are straight. Then raise your right leg so that it remains straight until it reaches a 45-degree angle to the floor, while your abdomen contracts and your left leg is stretched out on the floor. Hold the position for a few seconds and lower your leg back down to 15 reps.
Finally, switch sides to work the other leg, resting your head on your right arm and raising your left leg, doing the same number of repetitions.
Jumping jacks, ideal for shaping and strengthening the thighs
To enjoy the benefits of this exercise, you must stand straight, with your feet together and your arms at your sides. Then bend your knees a little and jump a few inches off the ground. As you lift on the push, you have to spread your legs shoulder-width apart at the same time as you raise your arms above your head.
When landing, you should be with your feet about shoulder-width apart and your hands together above your head with your arms slightly bent. Jump back to the starting position and jump again to repeat the exercise. Depending on your physical condition, you can perform 10 to 100 repetitions.
Heel lift, effective for toning the legs
To do this, stand with your legs shoulder-width apart and keep your head and back straight. Next, you have to stand on your toes, that is, balance on the balls of your feet for as long as you can. Then, slowly lower yourself until you rest your entire foot on the floor and rest for a few seconds to repeat the exercise again.
Ideally, you should get to perform 3 sets of 10 repetitions each. But like all training, it takes time and repetitions are added as you get used to the training.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Tricks to strengthen the legs , we recommend that you enter our category of Physical Activity .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.