How to strengthen your legs quickly at home?
Whether it is to refine the thighs, strengthen them, take care of your calves or glutes, no need to have the equivalent of a gym at home. In fact, a few exercises, carried out regularly, allow you to sculpt this area without leaving your home. So, specialists recommend these exercises:
- The squat. This exercise is very well known: stand up and bend your legs as if you were picking up an object from the ground, while keeping your back straight. Go down and back up. Chain several repetitions to do work your butt and thighs. Guillaume Courtel, sports coach, recommends: “keep the knees in line with the toes to protect the knees” For squats, you can go lower and lower, if you are comfortable;
- Flexion extension. This exercise uses the basics of the squat, but once on the ground, come back up by jumping as high as possible. Perform several repetitions while keeping your back straight. These are the muscles that help you descend;
- Slot. Standing, take a big step with one leg and lower the other knee almost to the ground. Both knees form a right angle. Repeat the exercise moving forward to work both legs ;
- Tiptoes: Stand with your feet apart. Keeping your back straight, move onto your tiptoes before lowering yourself back down to your normal position. Repeat this exercise to strengthen your calves. The specialist indicates that it is possible to do this exercise “on a stair step while standing or not and leaving the heels in the air so that they pass under the line of the toes and increase the amplitude and therefore the muscular work” ;
- Step. If you don’t have a step, a stair step does the trick. Place one foot on the ground and the other on the step. Reverse the position and repeat.
- The basin survey: “Lie on your back and bend your legs. Feet shoulder-width apart and feet close to your buttocks. Arms are relaxed, relax, and simply raise your pelvis off the ground and contract your glutes” advises the specialist. Remember to keep your abs contracted so as not to arch your back and spine.
The legs are a fairly large muscle group that is used on a daily basis. In addition, strengthening your legs allows you to‘improve your balance and have stable support for walking or running. This also helps reduce lumbar strain and prevent back pain.
What is the best sport to build leg muscles?
It is possible that doing a series of exercises at home does not motivate you much. Fortunately, it is possible to strengthen your legs, casually, while practicing a sport that you like. For example, roller skating is perfect for strengthening your legs and glutes. It is a fairly intuitive sport that allows you to progress quickly. The front and inner thighs are mobilized with each impulse for rapid results (if you practice regularly!).
The bike is recommended for working the front and back of the thighs. Swimming can help you shape the inner thighs. The crawl helps to strengthen the glutes and calves. The backstroke Instead, aim for the front of the thighs and the buttocks.
Finally, there’s nothing like a short hike or a jogging session to strengthen your thighs, buttocks and calves.
How often should you train to lose thighs?
To obtain results, there is no miracle recipe: we must train ! Experts recommend working out at least twice a week to start seeing the benefits of your exercises. This also allows beginners to slowly get used to physical exercise and recover well. There is no point in starting the exercises by repeating them every day, you risk becoming discouraged and giving up quickly.
Over time, you will be able to train three times a week. This is the ideal frequency to start seeing results. The fat in your legs begins to melt and your muscles gradually reshape themselves.