We do not know anything about you, but with the holiday season just around the corner, we focus as much time and energy as possible to get in shape before we pack even more kilos during our party party while eating drinks! Yes, our social calendar during the winter season is not good for a diet, but when it comes to exercise, it's a whole different story.
You see, we've researched and found 7 amazing leg and leg strengthening exercises that work FAST, and we refer to the results in just a quick week! Each one is suitable for beginners and can be made without equipment in the comfort of your living room. There are no excuses, right?
So, put on these yoga pants, take a bottle of water and let's get started.
1. Become the Balerina to whom you are destined
This ball-inspired squat works both inside and outside the thigh, as well as in the buttocks and in the middle. Talk about a win-win situation! Gently surround yourself on the side and push it off the ground, then take a wide posture with both feet in the second position. Slide the balls of your feet on the floor until your knees are on your ankles.
Make sure that your arms are raised just above the shoulder level and at the height of your legs. Back to the starting position. Do at least 20 to 30 repetitions of these and if you want to sweeten the deal, hold a dumbbell in each hand to get even more resistance.
2. Get Lifting
For the best exercises to tighten the ass, the lifts are hard to beat! In this turbulent movement you have to turn around and stand on all fours. Make sure that your back is straight and your weight is evenly distributed between the palms and knees. Point with your right finger and lift as high as possible or until it is parallel to the ground. From there you raise an inch or two more and draw a small circle. For optimal fat removal and firming of the inner thigh, repeat 10 repetitions per leg.
3. Everything is in the hips
If you've been illegal for a long time, but have never tried the hip bridge, you really miss it! At the beginning, keep the same starting position as the last exercise, except this time, move your knees to rest at a 90-degree angle with both feet on the ground. From there, lift your hips off the ground and focus your strength on the heels, the center, and the glutes.
Lift up until the space under the back of the shoulders and knees from the floor, then let it go slowly. For best results, at least 2 sets of 20 repetitions.
4. Follow the circle
Now that everything is relaxed and ready to leave, move away from the wall and move into the middle of the room. Stay on your back, both arms at your sides and your palms on the floor. Raise one leg to the sky, make sure your toes are pointed, and go straight with your knee towards the side wall of the room. Draw back to complete the imaginary circle and bring it back to its original position. In this exercise you should try to keep your hips flat on the floor.
Complete at least 5 circles for both legs.
5. Stretch it out
Do your part to avoid injury by doing this leg extension before entering the bases. This will not only relax your thighs, it will also help strengthen your thigh muscles! All you have to do is lie on your back and place both your legs against the wall so that they are perpendicular to your chest. If you can reach your tailbone at the base of the wall without bending your knees, that's fine, but if you can not make it comfortable.
Do not stretch too much! Soften your knees and remember to breathe, stay in this position for 5 minutes if you are a beginner and 10 to 15 if you are a regular athlete.
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