We all know that a balanced diet and cardiovascular exercise is the best way to lose weight, but when it comes to toning, we’re not so clear.
This inner thigh exercise to tone your legs and buttocks like crazy
1- Squats
To perform this exercise correctly, place your feet shoulder-width apart (or a little wider), contract your abs and bring your hips in as far as possible while keeping your torso up.
This way, your knee will never go past the tips of your toes. Do three sets of 20 squats a day. To make them more effective, you can add weights or, if you don’t have any at home, you can take a few bottles of water.
2- Lunges
To perform the exercise correctly, keep your back straight and focus on bending the leg you leave behind, not the leg you walk with. This way, you’ll be moving up and down instead of forward and backward and it will be much more effective.
3- Side Lunges
This exercise is a little more complicated, but you can do it at a speed that suits your abilities. Start with your feet shoulder-width apart and your arms on either side of your body. Cross your right leg diagonally behind your left leg. As you do this, extend your left arm to touch the ground. Return to the starting position and repeat on the opposite side.
As you become more coordinated, add more speed to the exercise. Do three sets of 10 reps on each side.
4- Lunge plus jump
Start standing with your arms in front of you. Do a small jump and land by bending one knee and pulling the other leg, like this woman is doing. Do three sets of 10 reps with each leg per day.
5- Mountaineer
Kneel on the floor with a small cloth under each foot. Place your palms on the floor in front of your body and lift your buttocks.
Perform the following movement for 30 seconds. If you feel you can hold it a little longer, hold it until you feel you can’t continue.
If you can hold it longer, continue until you feel your buttocks are very loaded.
6- Leg lift
This exercise is as simple as it is effective. All you have to do is lie on the floor and perform alternating leg lifts for one minute. In addition to toning your legs, you will also tone your abs.
7- scissor kicks
Like the previous exercise, this one is also very simple. Lie on your side and lift your leg. Do 3 sets of 20 reps with each leg.
8- Single leg raise
All you have to do is lie on the floor with your legs bent and pull your butt up while keeping it tight.
If you see that with one leg up, you find it more difficult, try doing it with both legs on the floor. Do 3 sets of 15 reps, but if you can do 20 or 30 reps, all the better.
