5 home exercises to strengthen and tone the legs

Beautiful feet of girls are often the most problematic area. This is especially true of the hips, where it is difficult to fight the fat, flabby muscles and cellulite. It is therefore very important to maintain the tone of the leg muscles, perform exercises to strengthen the leg muscles.

Squat

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Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.



Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.

Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.

Keep your body tight, and push through your heels to bring yourself back to the starting position.

Butt Lifter

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Lie on an exercise mat with your knees bent so that your feet are flat on the floor.

Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.

Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.

Return to the start position by lowering your hip to the floor.

Complete all the repetitions for one set before changing legs.

Hop Tuck

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1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.

2. Bend your knees pressing your hips back, as if you were going to sit back on a chair.



3. Pushing through the heels, jump straight up.

4. Land with your knees slightly bent and go back into the squat position.

5. Repeat until the set is complete.

LUNGE KICKS

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1. Start with your feet together, step back with your right leg and lunge.

2. As you come up kick your right leg up.

3. Return to the starting position and repeat with the left leg.

4. Keep alternating legs until set is complete.

CORE CONTROL REAR LUNGE

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1. Start with your feet together, hold a dumbbell in your right hand and extend your left arm out to the side, until it’s parallel with the floor.

2. As you step back with your left leg and lunge, extend your right arm up and rotate your palm forward.

3. As you stand up, bend your left leg, lift your knee as high as you can, bring your right elbow to your left knee, and rotate your palm so that it faces your body.

4. Repeat and then switch sides.