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Title : Exercises to tone your legs and buttocks at home
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Exercises to tone your legs and buttocks at home

There are many leg muscles and are divided into two groups: the muscles of the upper legs and muscles of the leg. The muscles of upper and lower arm can be further divided into front (anterior) and back (posterior) of the leg muscles.

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upper leg muscles - The muscles of the primary front legs also called the thigh muscles who are responsible for. extend or straighten the leg. The muscles in the back of the upper leg often called Hamstring , which are responsible for flex or bend the leg. Sometimes buttocks (gluteus maximus), or muscles "butt", which runs from the pelvis to the upper thigh are also considered leg muscles.

floor muscles legs - at the front of the lower leg are the shin muscles who are responsible for bending the foot up to the ankle and side flexion and extension the foot at the ankle. On the back of the lower leg are the calf muscles , pull up the heel and extend the foot during walking and running.

These muscles can create an incredible force while constantly adjusting the balance, so it is important to give the primary focus to create powerful toned muscles and legs. So let's take a look at these leg exercises:

1. Lunges

Lunges are excellent exercises to strengthen and tone the thighs and back. Stand with your right leg forward and back left leg. Then bend your knees slowly until both legs are almost at right angles. Then push back to the starting position. Do not forget to keep your back straight and do not let your knees extend over your toes. Make 1 for each leg, 15-20 repetitions.

2. it Squats

it Squats are great for strengthening thighs and are also one of the 70 habits that appear in my e-book 70 habits powerful for a Health to guide you how to take positive steps to improve their welfare and general health. Stand with your feet shoulder-width apart and hands stretched forward to maintain the additional balance. Now bend your knees and lower your body - knees should be almost at an angle of 90 degrees and your thighs are parallel to the ground (see illustration). Do not forget to keep your back straight and not let your knees extend over your toes. Then stand back to the starting position. Perform 2 sets of 15-20 repetitions.

3. squats on one leg

If you master regular squats, then go to the next level. Standing while holding his arms to the front of your body at shoulder level (hands are parallel to the floor). Lift the right leg off the floor (A) and then lower your body as far as you can (B) . Hold for a second and then push your body back to the starting position. Repeat several times with each leg.

4. Pulses heel

This exercise works the thighs, hips and buttocks. Standing as the back of a chair with one hand is maintained. Place your feet so your toes are separated and heels are held down together. Bend your knees and lower your hips, while lifting your heels a few inches off the floor (see illustration). You will feel that your quads are working hard. Pulse from top to bottom. Perform 3 sets of 10-15 pulses.

5. Buttocks lifting legs

Keep the back of a chair, right leg on the ground while the slightly bent left leg (see illustration). Then lift you leg bent behind you toward the ceiling, swinging up and down. After repeating this movement several times, rather than lift the leg bent back, now they move aside and move up and down. Repeat several times and switch legs. Perform 2 sets for each leg.

6. Leg Circles

Lie with your back on a mat. His arms are at your sides and palms down. Lift the left foot while pointing the toes toward the ceiling. Then turn the leg out slightly, as if a circle is drawn on the ceiling. Move your whole leg, but not the hips move. Sometimes rotate several times in a clockwise direction and then repeated in the opposite direction to clockwise. Then switch legs and do the same with the other leg. When this exercise becomes too easy, try writing the alphabet with each leg.

7. Swinging legs

This exercise works the glutes, quadriceps and hamstrings. Stand with your feet shoulder-width apart and arms at the sides. Bend your knees and lean forward with your hips so that your hands touch the floor in front of his feet. Then slightly lift the left foot behind you, your knee points to the left ( A ). Then lift the bent leg diagonally behind you to the right side and swing his leg up and down ( B ) (from A to B and back to A). Perform 2 sets for each leg with 15-20 repetitions.

8. curtsy Size

This exercise works abs , obliques, buttocks, inner thighs, quads and hamstrings. Stand with your feet shoulder-width apart. Then pull your left leg back foot to the right side, while bending both knees 90 degrees. Fold the left arm forward and right arm backward ( A ). This is your starting position. Now swing your back leg while standing on the right leg by leading the left knee to the side at hip level and touch your left hand on your left knee ( B ). Then quickly return to the starting position ( A ). Repeat 15-20 times and switch sides. Perform 2 sets for each side.

9. Lunge Hover

This exercise works both legs and buttocks. Stand with your feet hip width and then place your right foot back, while reducing your body with the left knee bent above the ankle. Bring your arms above your head to follow the waist ( A ). Lower the chest forward, thighs, arms reaching forward. Lift the right leg while the left leg ( B ) is stretched. Hold for a few seconds before returning to the starting position ( A ). Repeat several times and switch legs.

10. Divide down

Start with all legs and hands on the floor and stretch your legs while lifting the hips and buttocks in the air. Push your hands and feet on the floor and relax your head between your arms. Then lift one leg as high as possible in a straight line with the foot flexed (see illustration). Lower the leg down and repeat on the other side. Repeat 20-30 times (10-15 for each side).

keep up the good work and give your legs the care they need!

source: http://www.healthyandnaturalworld.com/exercises-to-tone-your-legs-and-butt-at-home/

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