Exercises For Defining And Toning Muscles

With these simple exercises for defining and toning the muscles, you can shape the top of your legs and even say goodbye to cellulite.

If you show perseverance, drink enough water and follow a proper diet, you can successfully lose a few pounds. The results can be seen shortly.

Defining and toning muscles

If after the cold season you have lost a few extra pounds or just want to look good during the summer holidays, do not hesitate to practice these exercises.

Do not forget that such a program must be accompanied by a low-calorie diet and plenty of water (two or even more liters per day).

The good news is that in the warm season it will be easier for you to enjoy a salad, a natural fruit juice or a smoothie.

You will need to activate your metabolism and tone your muscles especially in problem areas such as your legs. There, fat is deposited very easily, leading to loss of muscle tone.

If you want your figure to be admired this summer, start doing leg exercises and burning calories.

You have certainly tried many types of exercises and diets, but you are still not satisfied with the way you look, especially in the lower body.

This often happens to women, but you should not be discouraged or give up. There are many exercises you can do to define and tone your muscles.

Exercises for defining and toning muscles

This program should be followed 3 to 5 times a week in order to see results in a few days. You will see the difference because the legs will become more toned and with less cellulite.

The program lasts only 15 minutes. It is also good to take a walk or bike ride for 30 minutes.

squats

This exercise is best for toning the leg muscles.

• Start by taking the basic position with your feet slightly apart.
• He extends his hands forward and bends his knees.
• Push your back back, as if you want to sit until your thighs come in a position parallel to the floor, keeping your arms in the same position.
• Hold this position for a few seconds, then return to the upright position.
• Repeat the exercise ten times, then pause for a few minutes.
• Do this exercise ten more times, then you can relax with a walk.
• To put more pressure on the muscles you can, for example, either keep your legs further apart, or put a ball between your back and the wall, or use a light weight (at the beginning).

lunge

These exercises help define and tone the muscles of the legs and buttocks. It is true that it requires more effort, but it will be worth it because the results will delight you.

• The basic bend is in the position with the back straight, the chest and the front facing forward, with the shoulders straight and the arms close to the body.
• Take a step forward first with your right foot and bend your knee until your left foot touches or is very close to the floor.
• Stay in this position for a few seconds then return to the starting position.
• Now repeat the same movement with the left foot forward and the right foot touching the floor.

• Alternate until you repeat the exercise ten times. Rest for a minute and repeat ten more times.
• Variations of crunches can be done by holding a weight or a bar. You can move forward by taking steps instead of staying still. The latter requires more effort and it is good to try it after you get used to the basic melting.

Lifting the legs

• Lie on your side on a blanket or rug, leaning on your right elbow and with the same hand holding your head to your ear.
• Raise your left foot as high as you can to the ceiling.
• Then gently lower it to the starting position without touching the other leg.

• Repeat ten times without a break.
• Rest and repeat ten times sitting on your left side and raising your right leg in the same way.
• A variation of this exercise can be done with ankle weights.

extensions

• Sit face down on a blanket or rug, with your legs outstretched and your hands close to your body or outstretched in front.
• With the help of the gluteal muscles, lift your legs up, keeping them straight.
• Hold them out for a few seconds and gently return to the starting position.
• You can do two sets of ten repetitions of the exercise.