How To Tone Your Legs Without Weights
Toned legs, free of sagging flab is the desire of many individuals, however getting those legs requires so much physical activity and exercises that will work only the legs. On top of that, you need to eat a healthy diet that is low in fatty foods to avoid the accumulation of cellulite. Many of the everyday activities we do can help to shape our legs, when this is combined with specific exercises it will ensure the best results. Keep reading because we explain here on OneHowTo.com how to tone your legs without weights. Soon you'll have some killer legs at your disposal!
Cardiovascular exercises to tone your legs
If as well as toning your legs, without weights, you also want to lose some weight, gain muscle strength, burn calories and promote sweating, then cardiovascular exercises are a must in your workout routine. If your goal is to lose weight, you should do a 10-minute warm up with some cardiovascular activity, move on to leg exercises, and then do another cardiovascular activity for at least 30 minutes.
To gain strength and to tone your legs you only need 30 minutes of cardio, some good choices are:
- Jogging or walking at an accelerated pace. This will increase your heart rate, help you burn calories and help you gain muscle strength.
- Run - if your joints can adequately withstand the impact.
- Skating, besides being an excellent cardiovascular activity, is a complete exercise for your legs.
- Biking at a medium or high intensity, but not a walking pace, is also a good choice to improve your overall body shape without going to the gym.
We all know that to tone your legs without weights localized exercises are necessary as they allow you to strengthen and develop their muscles. One of the most complete exercises are squats. They help tone your thighs, your hips and lower back, encouraging improved posture.
The idea is to lower your buttocks, pushing back so that your knees never exceed the point of your foot, otherwise you risk injuring your knee.
Perform 4 sets of 15 repetitions each.
Strides, also known as lunges, are a great alternative for toning your legs without going to the gym. They help you work the thighs and buttocks very effectively. It is important that, as with squats, the knee that juts forward should not exceed the point of the toes, just as it is recommended that the back leg is never completely flat on the floor.
Do 3 sets of 15 repetitions on each leg.
Leg lifts on your side
This exercise is great for working the hip area, becoming one of the most popular ways of toning one of the areas where most of your fat and cellulite accumulate. You can do both of these either by standing or by lying down on one side, you only need to open your leg and return it to its original position, as shown in the image.
When you acquire resistance, you can incorporate a lot of fitness exercises to make it more difficult.
Do 3 sets of 15 repetitions on each leg.
Buttocks toning exercise
It's not enough just to tone your legs, your buttocks also deserves a work over, so the butt blaster is one of the most popular and simple choices when we work out our backsides.
Place your hands and knees on the floor, preferably using a mat, then lift up the leg you're flexing and then return it to its original position, see how this activity puts to work the buttocks area. Do 3 sets of 15 repetitions on each leg.
Tiptoes to tone your calves
The thighs are more complicated conflict zone and they require more training, if your goal is tone your legs without weights then you cannot forget about your calf muscles. A great way to exercise them is by standing on your tiptoes and then going down to your original position several times. This works the calf muscles and the buttocks area.
Do 2 sets of 20 repetitions.
Walk up the stairs to tone your legs
If you want a complete and faster activity, especially for those days when you do not have much time to exercise, then take the stairs. It is the ideal choice. Forget the elevator was ever invented and take the stairs, you'll notice the difference.
To train with this method, make sure you have no knee injuries. You can go up and down the stairs for 10 minutes, a good cardiovascular activity with the right impact on your legs.
How to do these exercises?
Not only is it important to know the exercises that you can do, but also how to do them. To see the results you expect, to prevent muscle injuries and to minimize the possibility of soreness, it is important that you:
- Practice an exercise routine at least 3 times a week.
- 2 days in a row you should avoid exercising the same muscle group. If one day you do squats and strides, the next day try side leg lifts, exercises for the buttocks and toes.
- You can do cardio before or after each routine depending on what you expect to achieve with your training.
- A maximum of doing these exercises five days a week. Rest is also important for muscle recovery.
- Never forget to stretch at the end, this will help you prevent stiffness and promote the health of muscles and tendons.
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