Table of Contents
The importance of having toned legs
The lower limbs are the point of unloading of many weights that come from above and suffer a lot from one Sedentary life or many hours spent standing upright. It is an area of the body that we should stop often and willingly to get one better management of the whole mass. Having them toned and lean allows us to manage weight and have a functional and effective step, also reducing the risk of injuries to ankles and feet. With targeted exercises you can improve both the venous and arterial return than that lymphatic. In fact, in the legs we have many small lymphatic stations that risk “clogging” due to a heavy diet or lack of movement.
The presence of frequent tingling, cramping or swelling indicates that the legs need to be more cared for. There is also the so-called restless legs syndrome (RLS) which indicates a feeling of motor restlessness for which one always wants to move the limbs even in the night due to emotional states, neurological conditions or vitamin deficiencies.
Legs would always go stretch carefully, just to ensure oxygenation of the muscle bands of both the posterior and anterior limb. Along with the elongation, a mobility protocol that goes to improve the work of the connective capsules of the joints.
Taking care of the legs means going to prevent injuries such as strains or strains and obtain a feeling of lightness which also serves to perform the basic motor gestures of daily actions with greater mastery. The tone of the legs also passes through thesupply (better if rich in nutrients such as magnesium, potassium etc) and for thehydration.
A delicate point
The outside of the thigh is a delicate point for women; very often, if you move a little, you will find it flaccid or not very toned, with aesthetic consequences. In fact, keeping it active not only has good responses in terms of what the eye sees, but maintaining thetoned and trained outer thigh it means stability of the pelvis and real functional maintenance of the hip and knee.
Some women think a period of draining diet enough, but things are not quite this way: you need a combination of aerobic activity (running, brisk walking, swimming, cycling) at least 2 or 3 times a week and specific toning exercises on alternate days even for quick sessions of 30 or 40 minutes, with the right balance between rest and work.
Last factor not to be underestimated: suspend the legs. Even while reading a book or studying, even while relaxing, it would be so important keep your legs raised, whether it is to leave them on a chair or to lean them against the wall leaving the knees soft and unlocked.
Let’s see together a circuit that slims the outer thigh and strengthens the whole leg.
Circuit for the outer thigh
Heating
- From the supine position with legs bent bring one knee towards the chest and rotate it for 15 seconds in one direction and another 15 in the other direction. Continue with the other leg bent. This softens and warms the hip muscles. Then do it with both legs first outwards then inwards for a total of 30 seconds.
- From standing, open your legs and leave your feet parallel. Bend one leg by bending over it and bringing the pelvis back and then the same towards the other. Repeat alternating for 30 seconds. Feel that the entire inside of the extended leg stretches well. Be careful that the knee does not go beyond the line of the big toe when bending over the leg.
- Step touch for 30 seconds. Taking the rhythm well, he approaches one foot to the other then reopens and approaches the other rhythmically.
- Jumping Jack for 30 seconds. Opening and closing both the legs and arms in a rhythmic way and performing a long and deep breathing. Important: do not go free diving.
Exercises
First block
- Leg lift: with active abdomen and body on the lateral line, the elbow is flexed and the hand is brought against the head to support it. Meanwhile, the leg rises upwards and lowers again on top of the other leg, controlling the movement. The foot always remains hammer-like. 15 seconds on one side and 15 on the other. The body must maintain its alignment. If an imbalance is felt then the underlying leg is brought slightly forward and bent as to ensure a greater base of support. Don’t close your chest towards the floor. Ankle weights can be added to increase the workload.
- Leg Circles: same position as the previous exercise but this time the leg remains high and small circles are made first in one direction then in another. 15 seconds per leg. The leg remains straight and the foot is pointed. This exercise could also be done with ankle brace to increase the load.
- Four-legged flexed leg external leaps: from the hip one moves to the four-legged position, with the wrists falling in line under the shoulders. We start with the right leg leaving it flexed and simply pushing the leg outwards with the knee going towards the sky. After 20 repetitions you switch to the other leg.
- 10 seconds of recovery.
Second block
- While standing, do 20 straight leg side kicks on one leg then the other. If the knee of the supporting leg gets too tired, support yourself on the back of a chair.
Small side jumps for 20 seconds with the abdomen contracted and keeping the weight on one leg before jumping on the other. - Squat and lateral momentum. The squat is performed in the center and when standing up, the leg opens to the side, returns to the squat and switches legs. Run for 30 seconds.
- 10 seconds of recovery.
Third block
- Lateral raise of the legs from the quadruped. 20 reps per leg.
- Lateral rotation of the leg. The leg remains extended and small rotations are performed first in one direction then in the other. After 15 seconds, switch legs and make small circles in both directions.
Cooling down
- Maintain the downward dog position for 15 seconds in order to stretch the leg well, pressing the hands against the mat and pushing the hips up and back.
- From the supine position, bring both knees towards the chest and inhale away from the body and bring them closer while exhaling as you bring the front of the thighs to the chest.
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