Thanks to this training routine you can give your legs a beautiful shape and make them stronger in less than a month
Sometimes there are some areas of the body that you want to improve, to achieve this the best option is to choose the ideal exercise routine . If your desire is to have impact legs, you will love the next workout, as you will be able to have them turned and toned.
You must bear in mind that the success of all training routines depends on the discipline and above all perseverance that you have. So you must know the exercises to turn and tone the legs in 15 days.
Squats
They are a fairly complete exercise and ideal for strengthening the legs. With your feet shoulder-width apart and your soles fully on the ground, bend your knees and lower your hips until you can achieve a 90-degree angle.
Try to hold the position for a second and then get up. Inhale when you go up and exhale when you go down. Perform 3 sets of 10-15 reps as you progress.
Step
It is one of the best exercises to tone the legs. In case you do not have a bench to perform this exercise, a regular size step will suffice. All you have to do is go up and down the step.
In case you want to, at the same time you can lower and raise the arms. This will be an aerobic exercise that works like cardio. With 3 sets of 20 repetitions it will be more than enough, at least in the beginning.
Heel raise
The heel lift will strengthen the upper back of your legs. Once you are standing, spread your legs shoulder-width apart. Stand up on your toes, hold this position for a few seconds, and then slowly lower yourself until your foot is completely on the ground. Do it very slowly and without trying too much.
Perform 3 sets in 15 reps. While doing this exercise you must remember to inhale and exhale, as well as keep your hands on your waist. Although it may seem like a simple exercise, do it consistently so that you quickly begin to see results.
Bridge
Thanks to the bridge exercise, you will not only work your legs, but you will also firm your glutes. To do this, start by lying on the floor on your back, preferably on a firm and stable mat.
Keep your arms extended close to the ground and to your body. Raise your pelvis toward the ceiling and put your feet on the floor. The goal is for you to hold out for as long as possible in this position. You can do 15 repetitions in each series. 3 sets are recommended.
Pistol squat
They are considered as a high impact exercise. Pistol squats are quite effective, but they put a lot of pressure on the knees. In case you have a problem with your knees or feel a lot of pain when doing it, it is best to avoid it.
Try to consult a trainer or doctor before trying this exercise. While standing, place your legs at the height of your shoulders. Lower your hips as if you were going to sit down, and keep your back straight. The legs should be slightly bent. Stretch your right leg out in front of you while the other is bent. Then lift and repeat with the other leg. You can lean on something so you don’t put as much pressure on your knees.