5 exercises to define the thighs

• May 8, 2024

The exercises for legs help us tone and define them, but especially to burn fat to make them more attractive in hot seasons. It is important to keep them healthy and in shape because they are responsible for taking us everywhere.

According to information published by Shape.com , the hamstring muscles that form this part of the body must be firm and flexible to avoid any type of injury. To achieve this you only need to perform the following leg exercises.

1.- Bosu. Lie on your back with your head and shoulders on a bosu; leaves the arms extended to the sides and the knees flexed. Lift your hips so that your body simulates a straight line from the shoulders to the knees. Raise the right leg while flexing the knee a little.

Stretch the leg so that your thighs are parallel. Return to the starting position and repeat with the left. Do 12 repetitions.

2.- Towel. Lie on your back and place your feet on a small towel, leaving your knees bent at a 90 degree angle. Put your arms on the sides of your body. Keep your hips on the floor and your abdomen contracted. Stretch your legs as far as you can and return them to the initial position. Do 12 repetitions.

3.- Dead weight. Stand upright and hold some dumbbells with your arms stretched down. Separate your feet slightly and bend your knees slightly. Lower and tilt your chest forward taking care that your back and arms are stretched. Go back to the initial position and do 15 repetitions.

4.- Tendons. Stand on your knees with your hands on the floor and arms stretched out. Stretch your legs Bend one knee to your chest and slowly push it back without unfolding, that is, that your heel is at your gluteus height. Return to the initial position and alternate with the other knee. Do 15 repetitions.

5.- Ball. Sit on the ball with your hands on your thighs, knees bent and aligned with your ankles. Stretch one leg and the toes, while leaving the heel resting on the floor.

Inhale as you push the ball back with the buttocks and stretch the spine. Exhale and slide your arm over the stretched leg, until you feel a stretch in the hamstrings. Hold the posture for 30 seconds and return to the initial posture. Alternate with the other leg.

Encourage yourself to perform this routine, which improves your movements when walking or running and helps you reduce lower back and knee pain. Remember to perform a stretching routine before and after leg exercises to avoid tearing or injury.

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Video Medicine: Full Leg Workout (Stop Skipping These Exercises!) (May 2024).