Having marked legs is one of the topics that many men and women spend a lot of time on. Here are some tips to get your pair of ripped and toned legs:
1. Squats: The classics. Those of a lifetime. If you want to increase its difficulty you can always try adding weight or increasing the number. Standing, with the legs separated by about 20 centimeters, we will lower the trunk until our thighs are parallel to the ground. Repeat. Very good for the buttocks, performing them correctly guarantees success.
2. Lunges: Even more effective than squats, lunges serve to increase the elasticity and firmness of the quadriceps and glutes. They are a very demanding exercise, so we recommend that you take it easy at first. His technique is also very refined, so make sure you get them right before you do too many.
3. Heel raises: As its name indicates, to perform this exercise we will stand up and stand on tiptoe, and then return to the starting position. They are ideal for enhancing calves.
4.Jumping Jacks: Also called split-leg jumps, they are an intense exercise that requires good technique. While we jump spreading our legs, our arms rise to almost clap above the head. To prevent injuries, it is best to do them very carefully. With them you will work the hips.
5. Sumo Squats: A very effective squat variation to define the outer part of your glutes and hips. They are performed like a normal squat, but with the legs apart sumo wrestling style.
6. Leg raises: Lying on your back, forearms on the ground, raise your legs at the same time until they make an angle of 90º with respect to the ground. With this exercise you will work the quadriceps of your legs and you will harden your abs.
7.Mountain climbers: A high intensity exercise that will demand a lot from you in a very short time. Get into the ‘starting’ position as if it were an athletics race, supporting the palms of the hands on the ground and the trunk parallel to the ground. Start ‘running’ on the spot, bending your knees almost to your chest. A very complete routine that will demand the maximum of your quadriceps, calves and glutes.
8. The bridge: A classic of leg exercises. Lie down on a mat on your back and leave your legs bent, conveniently apart. Raise your back until you form a ‘bridge’, helping yourself with your forearms, which will be placed on the ground. Keep a second completely straight and go down without supporting the buttocks. Repeat. Perfect for firm buttocks.
9. Pretzels: This little-known exercise takes its name from the famous crackers. The pretzel is used to attack the legs from the sides. Support yourself on one of your legs, bent on a mat and in front of you. Fold the other one and execute with it an up and down movement. Repeat changing legs.
10. Burpees: Another intense exercise that we have already analyzed before. With them you will work pectorals, biceps and triceps, the abdominal girdle, the gluteus and the quadriceps. You shouldn’t abuse them, and if you’re a beginner, you should avoid the jump at the end.
Source: WomanOfToday