Frequently, many people when they gain weight tend to accumulate fat in the abdomen and legs, two areas of the body that are very difficult to treat. Nevertheless, Doing cardiovascular exercises helps to tone the body and burn the fat that accumulates in the legs.
In this way, the web portal the lucid life points out that leg exercises can be done from home, with the help of a dumbbell or some weight. These types of weight exercises not only help reduce fat in the legs, but also shape and tone them. These are some exercises recommended by the portal in question.
From a standing position, take a long step forward until the knee of the rear leg is in contact with the ground. Then return to the starting position and swap the leading foot. Another alternative to this exercise is walking lunges and to achieve better results, You must perform 12 repetitions with each leg, 3 series and taking a half-minute break between series and series. It is important to keep the spur straight at all times to avoid injury.
To perform this exercise, you must perform the same procedure as the squat with the only difference being to jump up and then down to the starting position. It is advisable to do 12 repetitions of three series with 30 seconds of rest between series. It is important to keep in mind that when jumping, you must keep your balance to avoid knee injuries.
Initially, stand with your legs shoulder-width apart and then grab a dumbbell with your grip facing inward and slightly bend your knees. After, Bend your back, keeping it straight, and lower until you feel pressure on your glutes and hamstrings.
To burn fat in the hip area and the lateral parts of the legs, this exercise is ideal. You just have to lie on your side and place an elastic band above your knees, then bend the leg that remains on the floor and slowly raise the other. This exercise should be repeated 15 times and then change sides.
You just have to lie on your back and then bend your knee. As you do this, raise your hips up and hold the position for a few seconds. This exercise must be performed 15 times resting 1 minute to complete 3 series.
To do this exercise, it is advisable to use a mat or a blanket. Initially, lie on your stomach with your knees crossed and then lift your arms well off the mat and slowly lower until your chest rests on the mat.
This exercise is one of the most intense to strengthen the legs. You should rest one leg on the bench and then raise your trunk and bend your knee. This procedure should be done with the other leg and the ideal is to warm up beforehand to avoid jerks in the legs.
For these exercises to be effective, it is important to eat a balanced diet free of carbohydrates. In addition to this, Sports such as bicycling, track and field, or jumping rope can be included to tone the leg muscles.
