Getting toned legs is a highly sought after goal, especially by women. Even so, many times it is not achieved even by putting all our efforts into it. Here is a routine designed especially for girls who want to increase their muscle mass .
By toning we mean firming the thigh. That is, with little fat and without excessive volume. And to achieve this, in addition to a good diet and lifestyle, training should be intelligent. Focused on this goal. The same as if what you are looking for are firm glutes .
For you to complete your training, we have created this exercises to firm thigh and tone the legs that will surely go great for you to finish achieving your goals.
1. Lunges and front kick
Standing, we will perform an inverted lunge, taking the foot backwards, then we rise to launch a front kick, we return first to the standing position, with both legs together, and perform the inverted lunge again. Perform each leg 15 times, in 3 different sets.
2. Deep squats
Taking two dumbbells, one for each hand, we must perform the classic squats (without support) but in this case, in a deep way, which means that we will go down until we almost sit on the floor. Repeat 3 sets of 12 repetitions.
Starting with your right foot, step up onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel. Bring your left foot back down to the floor while keeping your right foot on the bench. Repeat 3 sets of 12 reps, then switch legs.
4. Lateral Lunges
The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge works the quadriceps and hamstrings of the thigh, the glutes and, to a lesser extent, the lower leg muscles.
Instead of striding forward, we will stride to the side and descend while performing the side step. It is important to keep your back straight and forward for the exercise to be performed correctly. Perform 20 to 25 repetitions, in 3 complete sets.
5. Hydrant with resistance band
Exercise for gluteal and abdominal muscles, also engaging the thigh area. Keeping your back flat and your belly contracted, lift one leg out to the side keeping your knee bent. Pause and return to the starting position. Repeat 3 sets of 15 reps, then switch legs.
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