An effective way to eliminate flaccidity and tone legs and buttocks is the constant practice of exercises designed especially for those areas .

You should perform a routine 3 times a week. This will help you to define the muscles and harden the legs and glutes.

Remember that, to achieve the goal, it is important to have a balanced diet , as well as to hydrate properly with 2 liters of water per day to eliminate toxins and detoxify the body.

Following the table of suitable exercises, focused on toning legs, you will notice the improvement in just one weekand you will get perfect legs in a few months.

5 excellent exercises to tone legs and glutes

1. Squats

It is one of the most complete exercises that exist. With them you will get to tone the legs and buttocks, eliminate fat, as well as gain strength and improve flexibility.

What should you do?

• Adopt the starting position: open the feet at shoulder height, place the back straight and the torso forward.
• Make the down phase, keeping the back aligned and raising the arms as you go down.
• It is important to try to lower the maximum of our strength and flexibility, so that the work is complete, but without damaging the muscles.
• This exercise not only shapes the legs and buttocks, but also works the abdominals, which are used to support the body throughout the movement.

2. Deadweight

It is another excellent exercise to include in the leg routine.

What should you do?

The exercise is to go down to pick up a bar and get back on your feet.

• You must push your hips back, keeping the trunk in the squat positionand keep the bar as close as possible to the shins.
• Keep your muscles tight, especially the glutes.
• Drive the weight through the heels, keeping your back straight at all times.
• Never allow the shoulders to be thrown forward: if the back is curved, you can suffer an injury .

3. Strides

It is a highly recommended exercise to strengthen the quadriceps and tone them.

What should you do?

• Stand with your legs together, hands on your waist and your back and head straight.
• Move forward one of the feet and flex both legs little by little, until forming an angle of 90 degrees.
• Hold that position for 2 or 3 seconds and return to the starting position.
• Repeat the same process, advancing the other foot now.

4. Steps

They are ideal for toning the legs. It is a tool that we can have at home or in the gym or, if not, we can practice with a step.

What should you do?

• Stand upright, with your back and head straightand place one foot on the step.
• Then raise the whole body until the leg of the step is completely straight and the one on the ground is in the air.
• Return to the starting position and repeat the same with the other leg.

5. The bridge

This exercise is ideal to combat cellulite, buttocks and thighs.

What should you do?

• Lie on a mat on your back and bend your knees, with your feet flat on the floor.
• Then lift the pelvis slowly, until you get to make a straight bridge.
• Go back to the starting position.
• Repeat 30 times. Do the exercise three times.

Recommendations for routine

• Follow a diet with foods rich in protein. In addition to exercising the muscle we must nourish it.
• Perform the routine 3 times a week, to recover and rest the muscles.
• You must do two to three sets of each exerciseand include small breaks between one exercise and another.
• Before starting you can walk or run for 5 or 10 minutes to have the muscles prepared.
• Stretches the muscles once the exercises are finished to avoid injuries.
•  If you have not been to the gym for a long time, do the exercises little by little.

Other important considerations

Continuity

To tone your legs and make them look firm and defined, it is important to work them continuously.

You can do the exercises in your own home or go to the gym: there is no excuse for not doing them.

Constancy

If you are constant and disciplined you will achieve excellent results from the first month of training.

Feeding Habits

• Remember that it is essential to take care of the diet , add protein, fresh fruits and vegetables, as well as whole grains.
• Drink water or fruit juices without sugar.

Everything depends on your perseverance and your willpower , if you want to achieve it, you can achieve it!