Gym exercises for toning the legs

For those who want to have strong legs and shapely, gyms provide a variety of specific devices for working the lower limbs. These localized exercises help keep your legs looking and looking healthy, ensuring satisfactory results for women.

Do the exercises below in two sets with 10 to 15 repetitions each.

Squat

Position your feet apart in parallel. Now squat, mimicking the movement of one sitting in a chair. Keep your spine straight and your hip in place, without letting your knees go over the toes.


Leg press

Sit normally on the appliance and rest your feet on the platform. Push the platform and return to the starting position. Be careful not to stretch your knees completely, as this can compromise your joints in the long run. The machine works thighs and calves.

Extending and flexing chair

Sit on the appliance and make movements by lifting it without stretching it completely to protect the joints. When returning to the starting position, be sure to form a 90 ° angle between the knees and the toes.

Adductor and abductor chair

The adduction movement is that practiced with the inner thighs, pushing the apparatus. This way you will be working the inner thigh muscles. The abduction movement is practiced by pushing the device with the outside of the thighs, which works the muscles located in this region and also the gluteus muscles.


Shin guards

Shin pads are a good alternative to not only working out at the gym, as they can be worn even at home. The weight of accessories replaces the weight of professional devices.

Place the shin guards and position the feet in parallel. Keeping your spine straight, bend your leg backwards, trying to rest your heel on your thigh. After the series is over, sit on a stool and lift one leg at a time, without fully stretching them.

Elastic

Sit on the floor and hold an elastic band with your hands firmly. Position your feet in the middle of the band and straighten your legs, mimicking the movement of the leg press. Then tie a shorter band around your ankles and lie on your back, opening and closing your feet as much as you can. This movement replaces the exercises done in an adductor and abductor chair.


Four supports

Using an exercise mat, kneel and rest your elbows on the floor. Try to keep your elbows in shoulder alignment and your knees in the same direction as your hips. Lift one leg without stretching it up and down to the starting position. A variation of this exercise can be done by placing the shin guards.

Calf

Position your feet very close to each other. Stand on tiptoe and return to starting position several times. After some time of practice, try the same exercise at the end of a step, eliminating the footrest when descending.

Any physical exercise should only be started after medical evaluation. Also, before starting an activity session, be sure to stretch properly, which should be repeated at the end of the series.

COMPLETE GUIDE TO THE GYM | LEGS & BOOTY ROUTINE (February 2024)


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