Having strong legs makes our day to day easier; Not only does it allow us to walk, run and move more easily, but it also helps improve lymphatic drainage. Although, a priori, it seems complicated, toning the legs at home can be a simpler task than it seems. To do this, we just have to create a good exercise routine.
In this oneHOWTO article, we have gathered the best exercises to strengthen the legs at home. They are very simple and will allow you to tone your legs from the comfort of home. To achieve this, you just have to integrate them into a weekly routine in which you include exercises for other areas of the body and, of course, lead a healthy lifestyle. Take note!
Warm up and stretching
Before starting any type of sport or training, it is essential to perform Warm up to avoid possible injury. In addition, at the end of the exercise, it is very important that we relax the muscles with stretching so that they return to their place little by little, avoiding possible pain and contractions.
In this other article on Why it is important to warm up before exercising we tell you everything you need to know about the dangers of exercising in the cold. If you already know everything, let’s see which are the best exercises to strengthen the legs at home.
Squats
One of the best exercises to tone legs at home is squats. To do them, you must stand upright, with your back straight, your head straight, and your legs shoulder width apart. Breathe in and bend your knees and hips down until your glutes reach your calves.
It is important that you have butt well pushed backotherwise you could hurt your back. You can have your arms bent until your hands meet in front of you or stretched out in front of you as shown in the image. Then, raise your hips and knees to the starting position. Repeat the exercise and focus on the pose to add intensity.
Strides
The stride is another of the best exercises to gain strength in the legs. To perform them correctly, stand with your legs together, your hands on your waist and back, and your head straight. Then, move one of your feet forward and bend both legs little by little until you form a 90 degree angle.
Try to hold this position for two to three seconds. After, Go back to the starting position little by little and repeat the same process, now advancing the other foot. Although it may be a bit complicated at first, keep in mind that within the exercises for legs and buttocks, the stride is one of the most complete.
Steps
The steps are also essential in the exercise routine to strengthen legs at home. However, the step is not a tool that we usually have in our homes. Don’t worry if you don’t have one as you can use a step.
To perform this leg exercise at home, stand with your back and head straight and put one foot on the step. Then, raise your entire body until the leg on the step is completely straight and the one that was on the ground is now in the air. Finally, return to the starting position and do the same with the other leg.
Heel raise
Another very simple routine that should be part of your leg exercise table is the heel lift. Stand with the legs shoulder width apart Then stand on tiptoe with your back and head straight. Hold this position for a few seconds and repeat the movement again.
This practice is included within the exercises to strengthen the calves of the legs at home. It is one of the simplest that exist, so all kinds of people (from the most agile to the least daring) can practice it.
Bridge
Among the exercises to tone the legs at home, you can not miss the bridge. This practice, in addition to being ideal to combat cellulite with exercises, is very simple and effective.
To put it into practice, use a thin mat (or something to lean on) and place it on the floor. Lie on the mat on your back, with your knees bent and your feet flat on the floor. Later, lift your pelvis slowly until a straight bridge is made.
For exercise to do its job, don’t forget contract the glutes while you are up, holding the position for a few seconds.
Workout routine
Consistency is essential to strengthen your legs. Therefore, we advise you to create a training table where you combine some cardiovascular exercises (necessary to burn fat and prepare the body before resistance exercises) with the best exercises to strengthen the legs at home without weights that we have presented.
Also, toning the legs will be impossible without a healthy and balanced diet that suits your needs. In this other article we will tell you what are the main characteristics of a balanced diet so that you can combine it with your exercise routine.
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