Simple Exercises To Strengthen Your Legs

Don’t forget to do warm-up exercises and stretching before starting and at the end of your exercise routine to avoid possible injuries and contractures

Strengthening the legs is one of the most common purposes of those who play sports. Most want to show off perfect, toned legs.

But beyond the beauty and firmness of this part of our body, it is important to bear in mind that these are very essential for the functioning of the rest of our body.

It is one of the areas that most tends to get tired and fatigued. Regardless of whether we spend hours sitting or standing, our legs:

• They get tired.
• They get weak.
• They lose muscle tone.
• They produce a sensation of pain that can be very annoying.

Usually this occurs due to excessive compression on the blood vessels and a lack of body movement which, as a consequence, results in:

• Fluid retention.
• Varicose veins.
• Swelling, among others.

The best way to avoid all these problems is by exercising your legs, while improving blood and lymphatic circulation, eliminating toxins and excess fluids. In addition, according to various studies, doing exercises in the legs and arms several times a week could help improve the situation of people with heart problems.

To achieve all this, there are very special exercises focused on strengthening the legs, which are very effective.

What are the benefits of strengthening the legs?

In addition to physically beautiful legs, strengthening your legs can lead to a healthier lifestyle. If you want more reasons to start strengthening them, we present the best benefits:

• When we do exercises to strengthen our legs, we tone them at the same time. We thus give a better shape to the muscles of the thighs, calves, buttocks and back.
• It is very healthy since it activates blood circulation, thus improving venous and lymphatic return. This is key for the elimination of toxins and liquids retained in the body.
• They help to have a good mood.  Preventing injuries, improving joint mobility and in general, revitalizing the entire body. In addition, it helps reduce anxiety levels.

• The feelings of tiredness are reduced.  Since the legs gain strength and lightness.
• Increases self-esteem, as achieving good results gives a feeling of well-being.

What are the best exercises to strengthen the legs?

First of all, it is very important to perform warm-up and stretching exercises, to avoid possible injuries. Likewise, stretching is recommended once it is finished.

Squats

Squats are one of the best exercises to strengthen the legs at home, since in addition to being very easy to practice, it is very effective.

• What you should do is stand up, with your back straight, your head straight, and your legs shoulder-width apart.
• Inhale, gently bend your knees and hips down. In such a way that the buttocks reach up to the calves.
• The arms can be left straight or put behind the ears.

• Return to the starting position and do several repetitions.

Stride

This is another very effective and easy exercise to do at home to strengthen your legs.

• Stand with your legs together, your hands on your waist, and your back and head straight.
• Bring one of the two feet forward and gently bend both legs little by little until they form a 90 degree angle.
• This position is held for two to three seconds.
• Return to the starting position, do it with the other leg and then several repetitions.

Steps

They are ideal for strengthening and toning the legs, although it is not an element that we commonly have at home. To replace the steps, we can use a step. It is also advisable to go up and down stairs instead of using the elevator.

• Stand with your back and head straight and place one foot on the step.
• Raise your entire body until the leg on the step is completely straight and the one on the ground is in the air.
• It is returned to the starting position, it is done with the other leg.
• Subsequently, several repetitions are carried out.

March without scrolling

This exercise is very easy to perform and it is also one of the best that you can consider in your routine.

• Stand with your legs hip-width apart and your arms bent in front of your chest.
• Elevate your heels alternately, trying to touch your buttocks with them.
• You repeat about 30 times rhythmically and rest.

The bridge

It is one of the best exercises to strengthen the legs, also helping to increase and tone the buttocks.

• Lie on your back on a mat or some support, bending your knees and with your feet flat on the floor.
• Raise your pelvis to a straight bridge and do several reps.

Beyond strengthening the legs, daily exercise is also recommended to maintain good health and prevent multiple diseases.  Therefore, do not miss out on practicing these simple but effective exercises.