Gyms have now reopened their doors with rooms filled with handcrafted and high-tech instruments, where motivational music reverberates. However, in the summer, the offer of sports becomes wider and we can do water sports, such as SUP, or outdoors, such as Padel.
Although, if we are wrapped in a veil of laziness, we can also choose a home exercise, within the four walls of the house. Here we can recreate a mini gym, buy a bench, weights, treadmill or we can simply keep a body weight exercise mat in the corner.
Many of these have their end goal being to reduce the accumulation of fat, to show a toned and fit physique. Among the most important areas we usually find the abdomen, with specific training for the abdomen and waist, arms, with specific training for stretching the bat.
Besides these, then, there are also legs, thighs, and they will be the heroes of today’s article.
To slim your legs and reduce the friction on your flabby thighs, here are 4 toning exercises to do 3 days a week
To lose a few centimeters in the entire leg area and the stability of the thighs annoyingly rubbing together, flabby and hanging, we can perform 4 exercises.
These are completely body-free, no tools, perfect for the living room, quick and can be repeated at least 3 times a week.
Let’s start with a very popular type of squat exercise, which is 3 sets of 10 (per leg) of the “Bulgarian squat”. To do this properly, we will need a support, such as a sofa.
We position ourselves upright and move away from it, resting the back of one foot on the bench. Then, let’s bend over, keeping the stomach contracted and the back straight, and slowly ascend.
We continue the exercise by lying on your stomach, stretching your arms at your sides and raising your legs perpendicular to the floor.
From this position, let’s open and close them, alternately cut them, and repeat the alternating movement 10-15 times for a total of 3 chains.
We remain lying down, let’s turn around and raise ourselves to one side, keeping our legs outstretched. Bend the leg on top and bring it to the front by placing the entire foot on the floor.
At this point, while maintaining its tension, we rhythmically raise and lower the extended leg making the handles of the inner thigh work. We can repeat this movement 10 times for each leg for a total of 3 chains.
Finally, to fully stimulate the legs, we must not forget about the muscle by performing very simple lifting exercises. To do it, we place our hands against a wall, raise ourselves on the tips of our feet, and then come back with heel support.
Also in this case we can repeat the movement 10-15 times for a total of 3 times, remembering to keep the buttocks contracting. Therefore, to lose weight in the legs and reduce the friction of the thighs, these 4 exercises that we can repeat 3 times a week may be beneficial.
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