Having legs that look firm requires toning and strength training. We recommend a cardiovascular work plan supplemented with some easy toning exercises for your buttocks and legs.
The appearance of fat is due to several factors: bad eating habits, pregnancy, oral contraceptives and menopause. An increase in these fat deposits could produce alterations in the appearance of the skin such as cellulite. Most of these effects can be reduced with physical exercise and a balanced diet. In addition to helping fat removal, exercise moderates and regulates hormonal changes in women.
Make three sets of 15 squats per day. Stand with your feet shoulder-width apart. Bend your knees keeping your back straight and your buttocks pushing behind you. Contract your abs while you bend down and then tense your buttocks to return to the starting position.
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Hip and glute elevations to form a straight line, elevate your hips and buttocks by pushing with your heels into the ground. Hold for three seconds and slowly lower. Make three sets of 20.
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Lateral abduction separate your leg about 45º to work the gluteus medius. Make three sets of 20 per side.
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Add dumbbells as your legs get stronger and the exercises become easier. Just hold a dumbbell three to five pounds (one to two kilos) in each hand while doing each exercise.
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