Leg Tightening Exercises

Beautiful legs are one of a woman’s most physically attractive qualities, and many of us want to keep them in perfect condition. A healthy diet and firm exercises will take care of it!

Due to constant hormonal changes, poor diet and being in place,  it is perfectly normal for the feet to lose their firmness over time. This is a common phenomenon especially after the age of 30, but being overweight and bad habits can make it happen much earlier.

It’s not always a health issue, but loose muscles and not-so-firm legs can cause loss of self-esteem and insecurity with certain garments.

However, some are unaware that there are effective ways to prevent the feet from “loosening”.  One of the most effective methods is continuous exercise. As you move your muscles and activate your blood circulation,  you are at the same time increasing the firmness of your feet and helping to keep them in good shape.

The best part, though, is that you don’t even have to go to the gym to take advantage of the effects of exercise. With just a few movements, you can form an exercise program that allows you to exercise these muscles daily even at home.

Below we will share with you the best leg firming exercises!

Try them in wonder!

1. Squats

Classical squats are deservedly number one on the list of the best exercises to strengthen and strengthen the muscles of the legs and buttocks.

Squats work on the muscles of the lower body and also burn calories, as well as increase muscle mass.

Instructions

• Stand with your back straight, leave a space of 20 cm between your legs and squat until your thighs are parallel to the floor. Be careful that your knees do not go beyond your toes.
• Slowly return to starting position. Make three sets of 20 repetitions.

• If you want, you can increase the power by adding weights to the exercise or increasing the number of repetitions.

2. Step squats

Step squats are a good exercise to increase the flexibility and firmness of the thigh and buttock muscles. This exercise is a little harder than the first squat mentioned, but over time it will help firm your legs.

Instructions

• Stand in a pelvic position. Draw air into your lungs and lift your other leg forward.
• The weight of the hind leg should be on the toe when you bend your leg parallel to your body, but most of the weight should be on the front leg.
• Keep your back straight and make sure your front knee does not bend over 90 degrees or move over your toes.

• Lower your body until the thigh of your front leg is parallel to the floor.
• Return to starting position, tensing your leg muscles without bending your upper body.
• Make three sets of 20 repetitions.

3. Sumo squats

Sumo squats are a variation of traditional squats and are effective in strengthening the outer parts of the buttocks and hips.

Focus on exercising the inner margins of both legs, focusing on the detachers and hind thigh muscles.

Instructions

• Stand with your shoulders wide in a crotch position. Move your weight forward toward your toes, keeping your gaze forward.
• Squat without bending your upper body or back.

• Move your body down, bending your knees and keeping your middle body tight.
• Make sure your knee does not move over your toes and return to the starting position.
• Make three sets of 20 repetitions.

4. Lifting the legs

Leg lifting movements are useful for exercising the thigh and abdominal muscles. There are numerous different variations of this movement, but below we explain one simple option.

Instructions

• Lie down on the exercise mat with your hands next to your body.
• Raise your legs to form a 90 degree angle with your body.
• Hold your feet up for five seconds and gently lower them.
• Do 20 repetitions.

5. Bridge

Bridge, or pelvic lift, is a  great exercise for the legs, buttocks and abdominal muscles.

It is a good movement for firming muscles and releasing tension in the lower back area.

Instructions

• Lie on your back on a exercise mat with your legs slightly apart and your knees hooked.
• Raise your hips toward the ceiling using your forearms as an aid.
• Hold the position for a few seconds and then lower your hips carefully. However, do not allow your buttocks to touch the floor between repetitions.
• Repeat 15 times.

6. Toe rises

Toe rises are a great movement to strengthen the calf muscles and firm the legs.

Instructions

• Stand on your toes and return to your normal standing position.
• Repeat this movement 20 times and stretch.

Motivate to do this short program every day and over time you will notice how your feet have solidified and strengthened. However, keep in mind that this is a slow process and will only work if practiced regularly.