The legs are the support of the body but, many times, we do not give them the attention they deserve. In winter we hide them with trousers or thick socks and it is when the good weather arrives when we rush to wear perfect legs. But a program to have a good state of form must be followed throughout the year, since it will be of little use to do crazy things a few weeks before to look good. Our health will be the main damage and, in the end, the dreaded rebound effect will make us worse than before we start taking care of ourselves so precipitously. So don’t wait for summer to arrive to get well-turned and toned legs, and get in shape with the exercises and tips below.
Women tend to accumulate fat in the lower part of the body, especially hips and thighs, so it is usually they who are most concerned about working this area, although turned legs are one of the most desirable goals in either sex. However, experts insist that there are no star exercises that work, reduce and model a specific part of the body. “There is a false belief that you can eliminate fat from the area in which we put movement by doing analytical training and located in that conflict zone. Doing abdominal exercises does not eliminate abdominal fat and gluteal exercises do not reduce the cartridges in women. We must not forget that the body is a muscular chain and we cannot focus our training on a specific point,” says Madelaine Moreno, fitness coordinator at the Body Factory Pozuelo gym.
For this reason, in our program to achieve perfect legs, we can not just focus on them. Let’s look at what we need to take into account to achieve our goal.
Healthy, aerobic and anaerobic life for your legs
Healthy lifestyle habits are the first step to perfect legs. Healthy and balanced diet, elimination of toxins (tobacco, alcohol, coffee …) and physical exercise can not miss in a plan in which it is also very interesting to add upward massages with cold creams, pressotherapy, lymphatic drainage, compression stockings if you work many hours standing, keep your feet high above the heart to promote blood return, do not wear shoes with excessively high heels, showers with cold jets from the ankles to the English and other similar actions.
A personalized training program adapted to physical characteristics, fitness, age, time available, etc., is the best option for those who want to look beautiful legs when summer arrives.
However, in general, a combination of aerobic and anaerobic exercises is presented as the best alternative, according to Madelaine Montero, who insists that “every motor gesture, be it running, swimming, cycling, needs a muscular contraction force, so it is convenient to combine cardiovascular training with muscle toning training”. As our fitness coordinator reminds us, on many occasions we tire not due to exhaustion of the cardiorespiratory system, as we normally think, but due to exhaustion of the muscular system.
At home we can perform a small daily exercise table that will help strengthen the muscles of the legs and only take a few minutes. Read the steps carefully and do, at the beginning, 10-15 repetitions; when you feel well with these exercises, add another 10-15 repetitions resting one or two minutes in between; and, after a few weeks, increase to three rounds of 10-15 repetitions. Don’t forget to always warm up before exercising and stretch your muscles afterward to avoid unwanted injuries.
Exercises for the buttocks and quadriceps:
Exercise 1: Stand with legs together, hands at waist and back straight. Forward your right foot and gradually bend your right leg so that it goes down to a 90-degree angle. Hold this position for a few seconds and return to the initial position. Do the same with the other leg.
Exercise 2: to do the famous squat, you have to open your legs a little more than your shoulders. With your back straight, bend your legs little by little until they are parallel to the floor. Go up slowly without stretching your legs completely and repeat until the board is complete.
For the femoral and gluteal biceps
Lie on your back on the floor with your knees bent and your arms stretched along your body. Contract your abdomen and buttocks and elevate your pelvis to form a straight line with your body from your knees to your neck. Slowly return to the starting position and repeat.
Exercise 1: Stand with your legs apart at shoulder level and knees slightly bent. Tiptoe and slowly return to your starting position.
Exercise 2: Lie on your back on the floor and place your legs on a table, chair, bed… so that they are high but you can move your feet well. Stretch your foot so that your toes try to point in the opposite direction to where your head is. Then do exactly the opposite: try to get your toes to point to your head.