Friday, November 6, 2015

5 Exercises To Tone Your Legs Fast

1.Bodyweight squat
(works the thighs, hamstrings, buttocks)
Bodyweight squat
To do the squat simply stand with both feet about shoulder width apart. Hold both hands in front of you at shoulder level. Bend both knees down and descend, taking your butt backward. Make sure to keep a straight line with your back and make sure your knees don’t pass the line of your toes. To avoid placing too much strain on your legs, bend no lower than a 90 degree angle.

(thighs, buttocks)
Take a step forward with your right leg and lower your body down in a straight line. Keep your hands on your waist or straight down your sides for balance. Make sure your knee doesn’t pass the line of your toe.After you descend until your back knee is just slightly above the floor, rise back up, return to the starting position and repeat with the other leg.

3.Hip Extensions
Hip Extensions
Get down on all fours. Raise one bent leg in the air until your knee is at the height of your back. From this position, raise your legs higher, feeling the crunch in your glutes. Return to the starting position for a single rep. Repeat over for a complete set and with the other leg afterward.

(hamstrings, buttocks)
Lie on the floor with both knees bent. Place a small pillow between your knees and squeeze it between them. Stretch your arms by your side. Lift your butt and lower back off the floor and squeeze your glutes as you ascend. Hold for a second and lower your butt down until it grazes the floor before raising it again. Repeat as many times as you can.

5.Calf Raises (calves)
Calf Raises
Stand with your legs slightly apart. Raise yourself by standing on your tiptoes and squeeze your calf muscles. If you do this while standing on a stair or aerobic step, you’ll have a longer range of motion.

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