Within the physical aspect, a widespread aspiration is to have toned, strong and resistant legs, as the most interesting point for men, and also well shaped and free of cellulite, among women. And in general, flaccidity-free and well-fit legs are the general desire, because they are the basis for being able to perform any sport or exercise well and achieve a good general physical condition and prevent various diseases that affect the muscles and veins of the legs.
Achieving toned legs requires the practice of daily or at least weekly physical activity, exercises specifically aimed at this part of the body and the observance of a fat-free diet that helps you avoid cellulite.
There are many things in everyday life that exercise the legs, and if we add to these specific exercises for these extremities, we can have a homemade solution to the question of how to tone legs without going to the gym.
What do you need to tone legs without going to the gym?
- A room with enough space
- A mat
- Elastic leg band
Instructions for toning legs without going to the gym
- Cardio warm-up. It is very common that you not only want to tone your legs but also seek to lose weight or increase your physical endurance, or simply think that it is a good idea to kill two birds with one stone and work simultaneously for two goals, by doing a warm-up beforehand with great cardiovascular effects, and thus tone your heart and legs at the same time. The recommended method is to warm up for 10 minutes, then do leg toning exercises, and then do a cardio activity again, but now for at least 30 minutes. Good cardio exercises are jogging or brisk walking, as fast as you can; Running, although you should remember that this has a negative impact on your knees and joints, so you should keep an eye on how it fits yours. You can also ride a bike, but not for a walk, but at a good pace, or skate, which is also very good exercise for your legs.
- Squatting. A typical and highly recommended exercise is squats or squats, because they strengthen the thighs, buttocks, hips, and lower back, as well as ligaments and bones. You should stand up, stretch your arms out in front of you and start a descent, to squat down -although not sit-down-, bending your knees and throwing back your buttocks, so that your knees are in a vertical line with the balls of your feet (otherwise you risk a knee injury). When you gain resistance, you should move on to doing the exercise with weights, with a barbell or dumbbells in your hands. It is recommended that the exercise be four sets of 15 squats.
- Lunges. With this word, people in the world of gymnastics refer to an exercise based on repeated strides. This works your buttocks and legs very well. It is important to be aware that the knee does not move forward from the ball of the foot and that the back leg does not touch the ground completely. It involves taking a single stride by bending the knee while the other leg is left behind, while bending the knees, and then doing it with the other leg. You have to do 3 sets with 15 lunges of each leg per set.
- Lateral leg lift. It involves you lying on the floor, lying on your side, and while resting your head on one hand, you lift one leg with your arm and hand along your hip. Lift your leg and lower it. You can increase the effort by joining your legs with an elastic band over the middle of your thighs, increasing the difficulty and endurance. You will need to perform 3 sets of 15 lifts on each leg.
- Buttocks. Kneel on the floor or a mat and place your hands on it as well, “on all fours” colloquially said. Lift one leg back by bending your calf toward you, then lower it and place your knee back on the floor. Perform 3 sets of fifteen climbs each with each leg.
- Stand on tiptoe. Toning your legs doesn’t just affect your thighs, but you don’t have to forget about your calves, the calf muscles. To exercise these, stand on your bare feet on tiptoe and then return to the position of your feet fully seated on the floor. Do this exercise with 20 raises and repeat twice. In addition, it will also strengthen your buttocks.
- Climbing stairs. If you don’t have time for these exercises, you can replace them, at least occasionally, with taking the stairs, forgetting about the elevator completely. If you want to practice it as an exercise, it’s good that you don’t have any knee injuries, and then go up and down stairs for ten minutes straight. In addition to your legs, you’ll be getting a great cardio workout.
Tips for toning legs without going to the gym
- It is just as important to know the leg exercises to perform as it is to do them, to avoid injuries.
- Maintain a weekly routine of exercising at least three times, but no more, as your muscles also need rest. Continuity is key.
- It is advisable that you do not do the same exercises two days in a row so as not to bring the same muscles into play. Separately, choose to practice cardiovascular exercise or not, before or after each workout.
- When you’re done, don’t forget to stretch to prevent stiffness and possible contractures.