9 best exercises for toned thighs and beautiful legs that you can do at home

Wondering what makes your sexy costume, your breathtaking dress or your elegant pants even more attractive?

Without a doubt they are …

toned, slender and well-defined legs.

So there is nothing strange if this goal is also your dream.

The only thing that embarrasses you is the missing information.

You don’t know exactly which leg exercises to do at home, how to do them correctly, what is the right sequence and how to make everything an effective workout.В 

Since you don’t know the correct answer, you try different strategies, you train and find yourself in a vicious circle.В 

So the time has come for you to discover truthful information!В 

In this post, you will find all the tips you need to tone your thighs and shape sexy and attractive legs in the shortest possible time and directly from home.

An extra touch is represented by the guided training that shows you how to start your transformation in the right way.В 

So I suggest you get started.

 ALL THE MUSCLES OF THE LEG

To fully understand the winning strategy that will ensure that you have well-toned and well-defined legs, it is very important that you understand which muscles you need to strain.

If you don’t know this information, it is impossible to choose the appropriate exercises that lead you to the desired result.

Of course, you don’t need to think about it!В 

We will not unnecessarily complicate your transformation.

This is because we divide the main muscles into three groups, in the next step we add effective exercises and for an extra touch, we will try a guided workout.

One step at a time.

First the groups …

As we have already said, the leg muscles are divided into three classes, namely:

the front thigh muscles,

The hamstrings and

the calf muscles.

THE ANTERIOR MUSCLES OF THE THIGH

In the first group the most important role is played by the quadriceps ( lat. Musculus quadriceps femoris ) or the thigh muscle consisting of four heads, which encompasses all the main muscles of the upper leg and is the strongest in the human body. Is composed by:

the vast intermediate muscle (lat. vastus intermedius),

the vast medialis muscle ( lat. vastus medilais),

the vast lateral muscle ( lat. vastus lateralis) e

the rectus femoris muscle ( lat. rectus femoris).

Main task: abduction/extension of the knee

THE POSTERIOR MUSCLES OF THE THIGH

A role similar to the quadriceps in the group, but in the group of the hamstrings, is played by the hamstrings. It is a muscle group made up of several small units. Here are what they are:

the semimembranous muscle ( lat. semimembranosus )

the semitendinosus muscle ( lat. semitendinosus) e

the biceps femoris muscle ( lat. biceps femoris).

Main task: bending / flexing the knee

THE MUSCLES OF THE CALF

In the lower part of the leg the main task is carried out by the calves. The most important muscle is the triceps muscle of the surah which is composed of two smaller units, namely:

the gastrocnemius (lat. gastrocnemius ) e

the sole (lat. soleus )

Main task: bending the foot

HOW TO FIRM UP LEGS AND THIGHS

If you want to shape your legs and thighs it is important that you understand that the buttocks are also activated during training. Obviously, the exercises for the buttocks and those for the legs are different, but it does not mean that a certain muscle group is isolated. For this reason, you need to structure your workouts and programs well; how we will find out shortly.

THE BEST EXERCISES FOR FIRMING THE LEGS AT HOME

The theory is clear, so let’s move on to practice and thereby the most important question in today’s post …

What are the best exercises if you want slender, toned and well-shaped legs?

Remember that the list of exercises is vast. The important thing is that you choose the right ones and that you are able to achieve the goal set.

For this reason, we will divide them into groups to make your design easier.

Let’s go in order …

EXERCISES FOR THE QUADRICIPITE

WIDE SQUAT

position your feet horizontally,

in the first phase place your hands on the sides of the body, while going down to the floor there is the flexion,

when you go to the floor make sure you keep your back straight all the time,

the head forms the extension of the vertebral column,

movement is controlled and fluid all the time,

focus on a maximal contraction,

activate the muscles of the central part of the body and open the chest.

KNEE LIFTING

place one foot in front of you, the knee of the other leg is in contact with the surface,

tilt your upper body slightly forward,

the back is straight,

the central part of the body is well active all the time, the chest is open,

 raise your knee to the point where it forms a right angle with your torso,

don’t get down too fast and focus on balance.

STATIC SQUAT

lean against the wall with your back,

place your feet at the same shoulder width,

keep your arms close to your body, push your hands and head towards the resistant surface,

go down with your hips to the point where your thighs and torso form an angle of ninety degrees,

be careful to keep your knees bent at right angles too, your feet are in contact with the surface all the time,

while in the static position do not forget to activate the central part of the body.В 

SIDE LUNGS

put yourself in a position with your legs wide apart,

your arms are in front of you,

with an alternating movement, you move to the right and to the left,

when you go to the surface, be careful to keep your back straight,

move your upper body slightly forward,

be careful to keep the foot of the support leg completely in contact with the surface,

The foot of the other leg can come off the surface while you are lowering, which significantly improves your flexibility (only a part of the body remains in contact with the surface, mainly the heel).

EXERCISES FOR ISCHIOCRURAL MUSCLES

THIGH EXTENSION

put yourself in the classic standing position,

stretch your arms and hold them close to your body,

move the center of gravity on one leg, lift the other’s foot off the floor,

move the upper body towards the surface and maintain a neutral position of the back,

while you are lowering, concentrate on flexing the arms and opposite leg,

at the extreme point, the position of the body resembles the letter T,

when you return to the starting position make sure the movement is controlled.

LIFTING A LEG IN A SUPINE POSITION

go down to the floor and lie on the ground on your stomach,

hold your arms close to your body and push your hands to the surface,

the foot of one leg is in contact with the floor, the other leg is stretched in a vertical position,

imagine having a load on the foot of the raised leg and trying to push it as high as possible,

when you return to the starting position, concentrate on a controlled movement.

THE COLEOTTERO

go down to the floor and hold on your hands and heels,

the knees in the initial position are bent at a right angle,

push your shoulder blades back and open your chest,

in the movement phase push your hips back and stretch your legs in a controlled way,

CALC EXERCISES

THRUST WITH THE CALVES IN FEET

at the beginning put yourself in the classic standing position,

stretch your arms and raise them as high as possible,

with the tiptoe push try to get up as high as possible,

as you go down focus on a controlled movement.

PLIÉ SQUAT AND HEEL LIFTING

place your feet a little wider than your shoulders and turn them slightly,

bend on your knees and be sure to keep your back straight,

lift your heels off the floor in an alternating motion,

make sure that movement is present only in the ankle area.В 

How to turn all this information into practice?

This is exactly what you will discover in the guided training that awaits you below. 5 best exercises that form the ideal sequence stretch all the muscles evenly and ensure an excellent result.

Wondering what makes your sexy costume, your breathtaking dress or your elegant pants even more attractive?

Without a doubt they are …

toned, slender and well-defined legs.

So there is nothing strange if this goal is also your dream.

The only thing that embarrasses you is the missing information

You don’t know exactly which leg exercises to do at home, how to do them correctly, what is the right sequence and how to make everything an effective workout.В 

Since you don’t know the correct answer, you try different strategies, you train and find yourself in a vicious circle.В 

So the time has come for you to discover truthful information!В 

In this post, you will find all the tips you need to tone your thighs and shape sexy and attractive legs in the shortest possible time and directly from home.

An extra touch is represented by the guided training that shows you how to start your transformation in the right way.В 

So I suggest you get started.

ALL THE MUSCLES OF THE LEG

To fully understand the winning strategy that will ensure that you have well-toned and well-defined legs, it is very important that you understand which muscles you need to strain.

If you don’t know this information, it is impossible to choose the appropriate exercises that lead you to the desired result.

Of course, you don’t need to think about it!В 

We will not unnecessarily complicate your transformation.

This is because we divide the main muscles into three groups, in the next step we add effective exercises and for an extra touch, we will try a guided workout.

One step at a time.

First the groups …

As we have already said, the leg muscles are divided into three classes, namely:

the front thigh muscles,

The hamstrings and

the calf muscles.

THE ANTERIOR MUSCLES OF THE THIGIn the first group the most important role is played by the quadriceps ( lat. Musculus quadriceps femoris ) or the thigh muscle consisting of four heads, which encompasses all the main muscles of the upper leg and is the strongest in the human body. Is composed by:

the vast intermediate muscle (lat. vastus intermedius),

the vastus medialis muscle ( lat. vastus medilais),

the vastus lateralis muscle ( lat. vastus lateralis) e

the rectus femoris muscle ( lat. rectus femoris).

Main task: abduction/extension of the knee

THE POSTERIOR MUSCLES OF THE THIGH

A role similar to the quadriceps in the group, but in the group of the hamstrings, is played by the hamstrings. It is a muscle group made up of several small units. Here are what they are:

the semimembranous muscle ( lat. semimembranosus )

the semitendinosus muscle ( lat. semitendinosus) e

the biceps femoris muscle ( lat. biceps femoris).

Main task: bending / flexing the knee

THE MUSCLES OF THE CALF

In the lower part of the leg the main task is carried out by the calves. The most important muscle is the triceps muscle of the surah which is composed of two smaller units, namely:

the gastrocnemius (lat. gastrocnemius ) e

the sole (lat. soleus )

Main task: bending the foot

HOW TO FIRM UP LEGS AND THIGHS

If you want to shape your legs and thighs it is important that you understand that the buttocks are also activated during training. Obviously, the exercises for the buttocks and those for the legs are different, but it does not mean that a certain muscle group is isolated. For this reason, you need to structure your workouts and programs well; the how we will find out shortly.

THE BEST EXERCISES FOR FIRMING THE LEGS AT HOME

The theory is clear, so let’s move on to practice and thereby the most important question in today’s post …

What are the best exercises if you want slender, toned and well-shaped legs?

Remember that the list of exercises is vast. The important thing is that you choose the right ones and that you are able to achieve the goal set.

For this reason, we will divide them into groups to make your design easier.

Let’s go in order …

EXERCISES FOR THE QUADRICIPITE

WIDE SQUAT

in the first phase place your hands on the sides of the body, while going down to the floor there is the flexion,

when you go to the floor make sure you keep your back straight all the time,

the head forms the extension of the vertebral column,

movement is controlled and fluid all the time,

focus on a maximal contraction,

activate the muscles of the central part of the body and open the chest.

KNEE LIFTING

place one foot in front of you, the knee of the other leg is in contact with the surface,

tilt your upper body slightly forward,

the back is straight,

the central part of the body is well active all the time, the chest is open,

raise your knee to the point where it forms a right angle with your torso,

don’t get down too fast and focus on balance.

STATIC SQUAT

lean against the wall with your back,

place your feet at the same shoulder width,

keep your arms close to your body, push your hands and head towards the resistant surface,

go down with your hips to the point where your thighs and torso form an angle of ninety degrees,

be careful to keep your knees bent at right angles too, your feet are in contact with the surface all the time,

while in the static position do not forget to activate the central part of the body.В 

SIDE LUNGS

put yourself in a position with your legs wide apart,

your arms are in front of you,

with an alternating movement, you move to the right and to the left,

when you go to the surface, be careful to keep your back straight,

move your upper body slightly forward,

be careful to keep the foot of the support leg completely in contact with the surface,

The foot of the other leg can come off the surface while you are lowering, which significantly improves your flexibility (only a part of the body remains in contact with the surface, mainly the heel).

EXERCISES FOR ISCHIOCRURAL MUSCLES

THIGH EXTENSION

put yourself in the classic standing position,

stretch your arms and hold them close to your body,

move the center of gravity on one leg, lift the other’s foot off the floor,

move the upper body towards the surface and maintain a neutral position of the back,

while you are lowering, concentrate on flexing the arms and opposite leg,

at the extreme point, the position of the body resembles the letter T,

when you return to the Stanozolol en France starting position make sure the movement is controlled.

LIFTING A LEG IN A SUPINE POSITION

 go down to the floor and lie on the ground on your stomach,

hold your arms close to your body and push your hands to the surface,

the foot of one leg is in contact with the floor, the other leg is stretched in a vertical position,

imagine having a load on the foot of the raised leg and trying to push it as high as possible,

when you return to the starting position, concentrate on a controlled movement.

THE COLEOTTERO

go down to the floor and hold on your hands and heels,

the knees in the initial position are bent at a right angle,

push your shoulder blades back and open your chest,

in the movement phase push your hips back and stretch your legs in a controlled way,

CALC EXERCISES

THRUST WITH THE CALVES IN FEET

at the beginning put yourself in the classic standing position,

stretch your arms and raise them as high as possible,

with the tiptoe push try to get up as high as possible,

as you go down focus on a controlled movement.

PLIÉ SQUAT AND HEEL LIFTING

place your feet a little wider than your shoulders and turn them slightly,

bend on your knees and be sure to keep your back straight,

lift your heels off the floor in an alternating motion,

make sure that movement is present only in the ankle area.В 

How to turn all this information into practice?

This is exactly what you will discover in the guided training that awaits you below. 5 best exercises that form the ideal sequence stretch all the muscles evenly and ensure an excellent result.

GUIDED WORKOUT FOR LEGS AT HOME

I, therefore, propose that you start as soon as possible.

If you accept the challenge and try your hand at this training shortly, I will be happy if you let me know.

You can simply write me a short comment with the word “I train” to let me know that you will too.В  And don’t forget … If you want a toned, fit and fit body you have to strain your whole body, so take a look at everything you need to be careful of when you decide to undertake a workout to do at home.

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