Gym exercises to tone your legs

for those who want to have strong legs and shapely, the gyms offer several specific equipment to work the lower limbs of the body. These localized exercises help keep legs firm and healthy looking, ensuring satisfactory results for women.

Do the exercises below in two sets of 10 to 15 repetitions each.

Squat

Position your feet parallel to each other. Now squat down, imitating the movement of someone sitting in a chair. Keep your spine straight and your hips in, without letting your knees go past your feet.

leg press

Sit normally on the device and place your feet on the platform. Push the platform and return to the starting position. Be careful not to fully straighten your knees, as this can compromise your joints in the long run. The device works thighs and calves.

Extension and flexor chair

Sit on the device and make movements lifting it, without stretching it completely, to protect your joints. When returning to the starting position, be sure to form a 90º angle between your knees and the balls of your feet.

Adductor and abductor chair

The adduction movement is the one practiced with the inner thighs, pushing the device. This way you will be working the inner thigh muscles. The abduction movement is the one practiced by pushing the device with the outer part of the thighs, which works the muscles located in this region and also the gluteus muscles.

shin guards

Shin guards are a good alternative to working out your legs not only at the gym, as they can be used even at home. The weight of accessories replaces the weight of professional appliances.

Put on your shin guards and place your feet parallel. Keeping your spine straight, bend your leg back, trying to touch your heel to your thigh. At the end of the series, sit on a stool and lift one leg at a time, always without stretching them completely.

Elastic

Sit on the floor and hold an elastic band firmly in your hands. Place your feet in the middle of the band and straighten your legs, imitating the leg press movement. Then, tie a shorter band around your ankles and lie on your back, opening and closing your feet as much as you can. This movement replaces the exercises done in an adductor and abductor chair.

four supports

Using a mat, kneel down and place your elbows on the floor. Try to keep your elbows in line with your shoulders and your knees in the same direction as your hips. Lift one of your legs, without stretching it, moving it up and down to the starting position. A variation of this exercise can be done by putting on shin guards.

Calf

Position your feet very close together. Stand on your toes and return to the starting position several times. After some practice, try doing the same exercise at the end of a step, eliminating the support of the feet when descending.

Any physical exercise should only be started after medical evaluation. Also, before starting a session of activities, be sure to stretch properly, a procedure that should be repeated at the end of the series.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.