Simple exercises for modeling legs

The legs and buttocks are two areas of the female body that are highly appreciated by men and the dream of many women is to have tonic and tapered legs. But if mother nature has not equipped us with model legs, then we must be the ones to firm and tone them with targeted exercises.

In some cases, however, it is not only necessary to tone up, but it is also necessary to lose a few extra pounds, therefore it is good to combine these exercises with a workout that involves the whole body (such as brisk walking or running) and a diet balanced.

В For you, we will describe some simple exercises that can be done at any place and at any time.

Exercises for thighs and buttocks

1- The most classic exercises to make the legs firm and toned are the squats and lunges that we had already talked about in the articleВ В  » lunges and squats for perfect legs » (for a correct course of these exercises, see that article ).

To avoid increasing too much muscle tone it is recommended to perform squats and lunges without using weights or barbells, but only with the free body.

Very useful variants can be

Squat with the ball: position yourself with your feet apart at the shoulders; place a ball against the wall and hold it still by squeezing it with your back. Slightly bend your back towards the wall without ever dropping the ball, then bend your knees and descend vertically with your torso and then go up slowly: the ball must always remain in the initial position. Do 5- 10 reps.

Side lunges: in an upright position, with your back straight, take the lunge step sideways. In this way, the outside and the inner thigh will be more stressed. Repeat 20 times for each leg

2- Lie on your side, lift one leg straight upwards, keeping your foot hammered, and hold the position for a few seconds. Then slowly return to the starting position while keeping your leg straight. Do 15 reps per leg. You can perform the exercise by wearing 1-2 kg ankle braces in order to tone your legs more

3- Lie on your back, bend your knees. Contract your buttocks and go up with your pelvis keeping the first part of your back resting on the floor: you must form a triangle with your legs and the floor. Hold for a few seconds and then return with your pelvis on the ground. Repeated 15 times, it is also an excellent exercise for firming the buttocks

4- Standing, raise one leg straight to the side while holding the foot with a hammer. Perform the exercise slowly and with your back always straight, leaning with your hand on a piece of furniture as high as your shoulders so as not to lose your balance. Also, in this case, you can use 1-2 kg anklets Clenbuterol France. Repeat 15-20 times for each leg

Exercises for the inner thigh

The inner thigh is one of the areas that is most affected by the passing of the years and easily loses tone. All the exercises described above are also good for firming up this part but there are some even more specific exercises:

1-Sit on a table at the tip, so that your legs are dangling. Take a ball and place it between the legs, squeezing it slightly so that it does not fall. Now, try to close your legs by squeezing the ball and then return to the starting position. Repeat 20 times.

2-Stand upright with your legs slightly apart and your toes outward, slowly go down keeping your back straight. The movement is similar to that of the squat and must be practiced carefully. Repeat 20 times

3- Lie on your back with the anklets on your feet, raise your legs straight and joined together. Slowly open your legs to form an angle of 30-40 degrees and then close them again. Repeat the exercise 15 times

To add to these exercises a good run, half an hour of steps or an exercise bike is always an important help that also allows general well-being.