It might surprise you if I tell you that you can tone your legs without going out for a run. Well, believe me, there is no kidding in it. You can start fitness work out at home and tone your legs. However, as it is known, thigh fat is hard to get rid of, so it requires dedication and demands you to be consistent. Additionally, it is important to take care of your diet while you are on a mission to lose that stubborn thigh fat. If you follow a routine and stick to eating healthy, there is nothing that can stop you from losing thigh fat at home. When you work out at home, we recommend keeping a hand towel, a water bottle, a banana handy. Turn up the music so as to give you a push to work out better. So, here you go!
Pre-Workout
Warm Up with Cardiovascular exercises
The process of toning your legs can’t start before you warm your body up. So, indulge in a 10 minutes cardio session. Run-on the spot for two minutes; jump on the spot for the next two minutes; practice jumping jacks for the next two minutes; skip a rope for about 2-3 minutes and repeat all of them with a higher intensity for the rest of the time. When you can feel your heart pumping and your body sweating, it is the time to jump into the toning session.
Workout
Try these 5 exercises out and tone your legs at home-
Squats
So, the first exercise to tone your legs at home is a given. A squat is one of the best ways to exercise your legs. It also targets the buttocks, hips, and abs. You can squat till the ground or stick to half squats. This depends on your potential and stamina. If you have back problems, squats are ideal as they are done while standing, there is no excess weight, so they will not hurt the back. For balance or additional support, squat by the wall or by the chair or by the edge of the table and place one hand on the subject. Resist the urge to pull or push away from it. Start with 5-10 squats in a day and increase the reps as you master. This is a great exercise to lose that stubborn thigh fat at home and tone your legs.
Lunges
Squats and Lunges are amongst the best exercises to tone your legs. A lunge is a resistance exercise that can be used to help strengthen the lower body, including, Quadriceps, Rope muscle, thighs, and calf. When practicing from different angles, bows and arrows are also a functional sport. Side lunges help strengthen the muscles that the body uses to move and change direction. Lunges help you get rid of the sagging thigh fat. It also prepares your legs for high-intensity sports. Indulge in various forms of lunges, for example a side lunge or walking lunges. Start with 5 lunges each leg in a workout and increase the reps as you master the workout.
Hip Bridge
A Hip Bridge is a great exercise to tone your legs. Follow the simple steps for a perfect posture. First, bend your knees and lay your feet flat on the ground with your hips apart. Your arms should stretch toward the side of your body, with your palms facing down. Place the object of your choice between your knees, and then squeeze them together to secure it in place. From here, step on the heels and move the hips off the ground until the body forms a straight line from the knee to the shoulder. Hold it briefly then put your hips back on the ground. Hip Bridge helps in toning your legs, buttock, and your core. Start with 5 bridges in a workout and increase the reps as you become habitual of working out.
ImageCredits: Verywell Health
Leg Raises
There are two ways of doing leg raises; horizontally and vertically. Lift your legs horizontally on your back. To perform it horizontally, keep your legs straight, and use your buttocks and thigh muscles to lift your legs off the ground while engaging your abdominal muscles. To raise your legs vertically, grab a bar or elevated fitness equipment to suspend yourself, and then raise your legs until they are as parallel as possible to the floor. Lifting legs vertically requires more energy than lifting legs horizontally. In addition to the thigh and abdominal muscles, they can also exercise back and chest muscles. Start with 10 leg raises and increase the number as you proceed to master the workout.
Image Credits : coach mag
Air Cycling
It is a great exercise to tone your thighs, hips, and calves. Cycling is an exercise that requires you to lie on your back like a bicycle, raise your legs, and circle them. When you do this exercise, you exercise all the muscles of the abdomen and the supporting muscles of the buttocks. Cycle for 5 minutes initially and increase the time as you become habitual of the exercise routine. This exercise is not only a good one for your legs but also helps in getting rid of the thigh fat.
Post Workout
After you are done with the workout at home, make sure you indulge in light stretching. Also, keep hydrating yourself drinking sips of water but don’t drink a lot of water after exercise.
The Final Tip
Now, these are the best exercises to tone your legs at home. The final tip is to maintain a healthy lifestyle as you indulge in working out. It not only includes eating healthy but also includes avoiding activities like sitting in one place for hours. You must also have the right sleep schedule. It may sound weird but a good sleep helps you in losing weight. It is a scientifically proven fact. Remember, working out at home and losing the thigh fat is something that takes time. So, you need to stay consistent in your workout. Make sure, you work out at least 5 days a week. We wish you all the best in your journey of toning your legs at home.