3 exercises to tone the thighs

Summer is just around the corner and with it the desire to show off toned and slender legs. If you don't have the time or means to go to the gym, don't worry! There are several exercises you can do comfortably at home to reach your goal.

In this article, we present you with 3 simple yet effective exercises that will help you tone your thighs in preparation for days at the beach or by the pool.

What does it mean to tone?

Toning the legs means improve muscle definition and skin firmness of this area of the body.

It is a process that does not necessarily involve an increase in muscle volume (hypertrophy), but rather a greater muscle definition and one reduction of skin laxity.

In simple words, toning the legs means making them firmer and more compact.

3 exercises to tone the thighs

Strength exercises, such as squats, lunges, and lunges, are very effective for toning the leg muscles. Cardio exercises like running, swimming, and cycling can also help tone the legs and burn calories.

"Let's go into more detail and see 3 exercises that will help you, if done consistently and alongside a healthy diet, to tone your legs for the summer period. We recommend performing each exercise for" 3 sets of 12-15 repetitions, based on the level of intensity and your starting level.

1. Squat

The squat is a complete exercise that works all the muscles of the legs, from the quadriceps to the glutes.

How to do it:

• Stand with your feet shoulder-width apart.
• Point your toes slightly outward.
• Lower your body as if you want to sit on a chair, keeping your back straight and your knees in line with your toes.
• Return to the starting position.

Advice:

• To increase the intensity, you can hold dumbbells or a backpack with weight.
• If you have difficulty maintaining balance, you can lean on a chair or a wall.

1. Lunges

Lunges are another great exercise for toning the thighs, particularly the quadriceps and glutes.

How to do it:

• Stand with your feet hip-width apart.
• Step forward with one leg and lower your body until the back leg is bent at a right angle.
• Make sure that the front knee does not go past the toes.
• Return to the starting position and repeat with the other leg.

Advice:

• If you have difficulty maintaining balance, you can cross your arms in front of your chest.
• To increase the intensity, you can hold dumbbells or a backpack with weight.

1. Bridge

The bridge is an exercise that primarily works the glutes, but also helps to tone the thighs and abdominal muscles.

How to do it:

• Lie on your back with your knees bent and your feet flat on the ground at shoulder width.
• Lift your hips until you form a straight line from your shoulders to your knees.
• Contract your glutes and hold the position for a few seconds.
• Lower your hips slowly to the ground.

Advice:

• To increase the intensity, you can lift one leg at a time.
• You can also place a resistance band above the knees to increase the resistance.

With these 3 simple exercises, you can tone your thighs and show off perfect legs for the summer.

 Remember that consistency is key: try to train at least 3 times a week to see concrete results. 

The extra tip for super toned legs 

"Training is definitely the starting point for firmer legs, however, there are allies that can give you that extra help you might need:"

• Healthy Eating: A balanced diet rich in protein is important to support muscle growth and repair. It is also important to limit the intake of fatty and sugary foods.
• Leg scrub: 'Leg scrubs can help exfoliate the skin, remove dead cells, and improve blood circulation. This can give the legs a more toned and radiant appearance. Our scrub' Crystal Butter it could be just what you need. 
• Firming creams: Firming and moisturizing creams can help tone the skin of the legs and make it more elastic. However, it is important to remember that these products alone are not sufficient to significantly tone the legs.
•  Our pants Party Ready: and full treatment  thought out specifically to help you achieve firmer thighs, addressing localized fat and working on a push-up effect.