To tone your legs, it is not essential to have gym equipment. You can perform bodyweight exercises or take advantage of objects in the house.

Do you want a firm and strong legs? It is useful to follow a training program that includes special leg exercises.

Nutrition certainly plays a decisive role, but it is equally essential to carry out physical activities that make the leg muscles work intensely.

This allows you to keep your muscle mass in good condition and keep your skin toned and elastic for a long time.

Not to mention that leg exercises improve blood circulation and are therefore ideal for combating imperfections such as varicose veins and cellulite.

The good news is that it is not mandatory to use the machines or tools in the gym; there are several ways to tone your legs at home.

Today we want to share with you 5 effective leg exercises to practice every day. Try them!

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Exercises for the legs

1. Squats

Squats are basic exercises when it comes to strengthening leg muscles and toning the buttocks.

They make the whole lower bodywork effectively, reactivate the metabolism and, in this way, help you lose weight.

How are they done?

Standing, back straight and with legs spread at the same width as the shoulders.

Bring your arms in front of you or on the sides of your head. Slowly go down on your thighs, as if you were to sit on a chair.

Make sure that during the movement the knees do not exceed the tip of the feet.

Go back to the starting position.

For good results, make 3 sets of 10/15 repetitions.

Would you like to know more? Read: 6 types of squats to tone your legs at home

2. Lunge

The lunges complete the previous exercise. They will also help you improve balance and coordination.

How are they done?

Stand, with your hands at the waist or behind the neck.

Take a step forward by lowering your legs, so that the two knees touch the floor.

The front leg forms a 90 В° angle, the buttocks approach the rear leg.

Get up in a slow movement and repeat the exercise on the other side.

Make 3 sets of 10 reps per side.

3. Lateral displacements

The lateral displacements help tone the thigh muscles and firm the buttocks.

To increase its effectiveness, you can end the exercise with a squat.

How are they done?

Stand, with your back straight, feet together and hands on your waist.

Take a lateral step with one of the two legs, so that the knee of the other leg remains slightly bent.

To make the exercise more intense, in doing the flexion lower the buttocks as in the squat.

Go back to the starting position and repeat on the other side.

Do 10 reps on each side, three times.

Read also:В  Exercises to train the whole body and lose weight

4. Step

The steps are usually made in the gym using the appropriate platform.

However, you can replace the step with a stable ladder or wooden platform.

How are they done?

Stand up straight, with your back straight and your arms along your body.

Bring one of the feet on the platform, raising the whole body, until the leg remains straight. The other leg remains slightly raised.

Return to the initial position and repeat the movement several times, alternating between the two legs.

Make 3 sets of 10 reps.

5. Contraction of the quadriceps

To end this simple leg exercise routine, we offer you an exercise that allows you to work your quadriceps.

To perform it we will use the help of a chair.

How are they done?

Sit in the chair, with your back straight and your legs relaxed.

Grab the chair with your hands and, keeping this position, lift one of the two legs, taking care to keep the quadriceps contracted.

Lower your leg slowly and repeat the exercise with the other leg.

Do 10 reps per leg, for a total of 3 sets.

Are you ready to strengthen your legs in your home? Invest some of your time in these simple exercises and you will begin to acquire a more toned and healthy acheter Clenbuterol 40mcg appearance.

5 leg exercises to do at home without the need for tools