Legs are one of the most important parts of the body for most people. In order to make the legs look firm and slimmer, nutrition and diet programs can often work to some extent.
It is essential to do sports to get fresh, slim and firm legs. Especially for those who complain that the inner legs are sagging or covered with a layer of fat.
Constant hormonal changes, poor diet and a sedentary lifestyle can cause the legs to lose their firmness over time, resulting in flabby legs. Flabby legs are a common problem that usually occurs after the age of 30. However, being overweight and having bad habits can cause this condition to occur at an earlier age.
Flabby legs do not necessarily represent a health problem. But people with flabby legs can lose self-esteem and the confidence to wear certain clothes comfortably.
However, working on your legs is not as easy as it sounds. It requires care, discipline and patience.
1. Squats for toned legs!
The classic squat is among the best exercises to strengthen and tone the legs and glutes!
This movement works the lower part of the body. It “s also useful for burning calories and increasing muscle mass.
How to do squats for toned legs?
Stand with your back straight, spread your legs 20 cm apart, squat towards the floor as if you were sitting on a chair, keeping your back and lower back stable, until your buttocks are parallel to the floor.
Then slowly return to the starting position. Do 3 sets of 20 repetitions.
If you want, you can make the exercise more difficult over time by adding weight or increasing the repetitions.
2. Lunge for Tight Legs!
Diz çökme, kuadriseps ve kalça kaslarının sıkılığını ve esnekliğini artırır. Bu sebeple sarkık bacaklar için lunge, harika bir egzersizdir. Bu egzersiz bir önceki egzersizden daha zorlayıcıdır ve zamanla sarkık bacakların sıkılaşmasına yardımcı olacaktır.
How to do lunges for toned legs?
Stand upright, bring your feet side by side. Stand with your legs hip-width apart. Take a breath and step one foot forward with an average step that is not too big. Lower your body down until your front leg is parallel to the floor.
In other words, bend both legs 90 degrees at the knees. After bringing your right foot back to the starting position, take a step forward with your left foot. Return to the starting position by squeezing the muscles in your legs and without tilting your torso. You can do 3 sets of 20 repetitions in total.
3. Sumo Squats for Toned Legs!
Sumo squats, a variation of the squat movement, will benefit you a lot in shaping your legs and making them look firmer.
How to do sumo squats for toned legs?
Stand up straight and spread your legs a little more than shoulder width apart, with your toes pointing out to the sides. Place your hands so that they are next to your head. Then, like a normal squat, bend your knees and straighten up by slightly dislocating your hips, that is, taking a sitting position, until the top of your legs are parallel to the floor.
You can repeat this movement 20 times without a break. If you have difficulty, you can start with 10 and increase the number every day. This movement will especially work and tighten your inner legs.
4. Scissors for Tight Legs!
This exercise is much more difficult than it looks and may cause you to experience pain when walking for a while. However, it is very effective and you will see the difference in no time.
How to do scissors for toned legs?
Place your mat on a flat surface, lie down and place your hands under your buttocks facing the floor. Make sure your back is as straight as possible and your abs are tight. Then lift your legs one at a time and move them up and down in reverse proportion like scissors in short intervals.
Your feet or legs should never touch the floor while doing the movement. Not touching the floor will increase the tension in your legs. Having your legs tense and your home feet looking forward will increase the efficiency you will get from the movement. You can do 3 sets of 20 repetitions of this movement.
5. The Bridge for Tight Legs!
The bridge, also known as the pelvic lift, is a very effective exercise to work your legs, glutes and abs.
How to do the Bridge for Tight Legs?
Place your mat on a flat surface and lie down. Then stretch your arms out to the sides and bend your knees with your legs slightly apart. With your feet firmly planted on the floor, lift your hips as high off the floor as possible. In short, lift your pelvis towards the ceiling, using the forearm muscles that are on the floor. Hold this position for a few seconds and slowly lower yourself to the floor. Tighten your glutes well. You can do 3 sets of 20 repetitions of this exercise.