The 8 best exercises to tone your legs

The ideal exercise routines are those that include many parts of the body. However, special attention must be paid to certain areas that sometimes seem difficult to work with. If this is happening to you, you will like to learn specific exercises for these parts.

If your interest is to exercise your legs in this article we will find the best exercises to tone them. Remember that there is no magic recipe, and that effectiveness is in discipline and perseverance.

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The 8 best exercises to tone your legs

These exercises are ideal to incorporate into a full-body routine.Although you will see that the best exercises to tone the legs also work other areas of the body. Try to include everyone in your routine throughout the week, and select those with which you feel best.

Remember to also take care of your diet, rest well and be consistent. Finally, remember to warm up and be careful when performing each exercise in the correct way, because in this way you will avoid injuries.

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1. Squats

Squats are a very complete exercise and are ideal for strengthening the legs. With your feet shoulder-width apart and your soles completely fixed to the ground, bend your knees and lower your hips to a 90-degree angle. Hold the position for a few seconds and then stand up. Inhale when you go up, exhale when you go down.

Perform 3 sets of 10-15 reps as you progress. You can add weight to your shoulders, just remember not to overdo it. Adding weight is great for building muscle. By putting weight on the body, it expends energy. It burns more and at the same time the muscle is strengthened.

2. Step

The step is one of the best exercises to tone the legs. If you do not have a bench to perform this exercise, a regular size step will suffice. All you have to do is go up and down the step. If you want at the same time lower and raise your arms; it is an aerobic exercise that works like cardio.

3 sets of 20 reps is enough, at least initially. Adding weight to both your calves and arms is a great idea, as long as you don't overweight. The important thing is just to add a little resistance. Remember that at the beginning of any routine you should warm up so as not to hurt yourself.

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3. Heel raise

The heel lift strengthens the upper back of the legs. While standing, spread your legs at shoulder height. Stand up on your toes, hold this position for a few seconds, and then slowly lower yourself until your foot is completely on the ground. Do it slowly and without forcing yourself.

Perform 3 sets in 15 reps. As you do this exercise, remember to inhale and exhale and keep your hands on your waist. Although it may seem like a simple exercise, do it consistently and you will start to see results. The important thing is to do it slowly and stay on tiptoe for a considerable time. This will make you notice that it is a resistance exercise.

4. Bridge

With the bridge exercise, not only the legs are worked, but the buttocks are also firmed. To do this, begin by lying on the floor on your back, preferably on a firm and stable mat. Keep your arms extended close to the ground and to your body. Raise your pelvis toward the ceiling and put your feet on the floor.

The goal is for you to hold out for as long as possible in this position. You can do 15 reps in each set. 3 sets are recommended. You can include a bit of resistance by placing a weight on your abdomen. Remember that it is not necessary to overdo the weight. Raise and return to the lying position slowly and do so by inhaling and exhaling.

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5. Jump rope

Skipping rope helps you tone your legs, although it is a very complete exercise. For the jump rope exercise to be really effective and not hurt ourselves, it must be done correctly.

Stand with your legs apart in line with your shoulders. The elbows should be bent at a 90 degree angle and the arms out at approximately 45 degrees.

Do two sets of 15 jumps, take a break, and do two more sets. You can try to do it faster and faster. Remember that the important thing is perseverance and progress little by little as your body acquires better condition. Jumping rope is one of the best exercises to tone your legs.

6. Pistol squats

Pistol squats are a high-impact exercise. Pistol squats are very effective, but they put a lot of pressure on the knees. If you have a problem with your knees or when doing it you feel pain, it is better not to do it. In any case, consult a trainer or doctor before trying this exercise.

While standing, place your legs at the height of your shoulders. Lower your hips as if you were going to sit down, and keep your back straight. The legs should be slightly bent.

Stretch your right leg forward while the other is bent. Then lift and repeat with the other leg. You can lean on something so you don't put as much pressure on your knees.

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7. Displants

Lunges are great for toning your legs, and they also serve as a cardio exercise. Stand with your feet together. Bring one leg to the front and bend it while bringing the other leg back, keeping it straight. Get up and repeat with the other leg. You must go forward each time you flex.

Repeat 15 times and perform 3 sets. You should do it calmly and keep the foot of the bent leg completely glued to the ground and hold the position a little. You can add weight to your arms to create resistance. It is important to maintain the 90 degree angle when bending the knee so that in addition to the legs the glutes are worked.

8. Abductor lift

The abductor lift is a simple but very effective exercise. First of all you should stretch on your side on a flat and firm surface and place one leg on the other.

Support your trunk with your forearm on the ground so that your upper body is elevated. Then lift your upper leg toward the ceiling, like scissors. Finally lower your leg slowly and repeat 10 to 15 times.

Then switch sides and do the same repetitions with the other leg. This exercise, in addition to toning and strengthening, helps reduce cellulite and improve blood circulation.

There are other exercises that work the part of the abductors, but this one is very simple and can be done without the help of gym equipment. It also has a great result.

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Bibliographic references

• Santana, J.C. (2018). Functional training. Madrid: Tutor.