We all want to see ourselves a little better and tone up certain parts of the body that we still have a little flaccid. The problem comes when we must make the decision to join the gym or not.
It is very good to go to the gym every day, tone up the body and exercise, but you can do the same thing you do in the gym at home, without having to spend one euro and without losing so much time.
The legs are the basis of our body, therefore, it is very important to keep them strong. In addition, the muscles of the legs are the largest, therefore, when we exercise them, we require much more energy to move them and our heart works harder and we burn more calories. Finally, it should be noted that strengthening the legs will relieve pain in the lower back, hips and buttocks and increase flexibility.
Initially, it will always be harder for you to perform these exercises, but, over time, you will endure more and even You can introduce a little weight to be even more effective. Remember to always stretch before and after doing the exercises and rest about 45 seconds between each of them.
] You will only need 10 minutes a day to tone your legs with these exercises
1- First Exercise
Situate standing with the body straight, take a lateral step with the right leg and flex the knee. Try to touch your right foot with your left hand always keeping the trunk straight and head up. Return to the position of origin and perform the same procedure to the other side. Perform the exercise for 1 minute without stopping while keeping your buttocks pressed.
2- Second exercise
Lie down face up on a mat, if you do not have one, you can use a few towels or a clean carpet. Flex the knees and raise the buttocks until the body is straight. You have two options, the first is to lower and raise the buttocks and the second is to swing the buttocks to one side and the other. In neither of the two options can you let the buttocks touch the ground. Do this exercise for one minute.
3- Third exercise
Start standing with the straight trunk , perform a squat by flexing both knees and throwing the hip back, and then stretch yourself imitating the "Super Man" posture as it appears in the photo. Go back to another squat and stretch in this position to the other side. Continue the squats and the stretches on each side for one minute.
4- Fourth exercise
Perform squats changing legs. To do this, start by stepping back with just your right foot to stay with one leg more advanced than the other. Flex the right knee as much as possible considering that the left knee can not protrude from the width of the foot. Do squats for 30 seconds first with one leg and then with the other.
5- Fifth exercise
] Lie on your back on the mat, bend your knees, raise your buttocks and stretch your leg with your left leg following the straight line of your body. Lift the whole leg up and lower it until it forms a straight line with the body. Remember that you should not lower your buttocks during the entire exercise. Raise and lower the left leg for 30 seconds and then do the same with the right leg.
6- Sixth Exercise
Lie on your side with your knees slightly bent, resting your right forearm and your right hip on the mat. Next, elevate the hip and stretch the left leg. Raise and lower this same leg for 30 seconds without touching the ground and do the same to the other side with the right leg.
Do these exercises every day and you will see that after a month you already notice a big difference.
As we have commented, as you get stronger, you will be able to introduce weight. These weights of 0.5kg each you can put on your ankles and keep doing the same exercises.  Will you put these exercises into practice? Tell us in the comments!
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Source: Fitness Blender