In recent years of severe limitations, we have discovered that it is possible to train the body without necessarily going to the gym. In fact, many have rediscovered the pleasure of exercising at home to regain the much desired physical shape. On the other hand, you know, when the years advance and the opportunities for movement are rarer, the whole body is affected. In particular, the areas that are most burdened by the lack of training, in addition to the stomach, are the buttocks and thighs. Here the fat accumulates mercilessly making us uncomfortable when clothes and pants no longer fit as they used to.
Other than squats, this would be the best exercise for firmer glutes and toned legs at 50
Yet to find the right muscle tone there are specific and targeted exercises. In fact, just as there are functional workouts to smooth the abdominal area and love handles, there are also those for buttocks and legs. Probably the best known of all is the squat, an exercise based on bending that will strain the muscles of the buttocks. This is certainly one of the best exercises for smoothing the legs and buttocks and can be done in many variations. For example, to intensify the load, you can perform the exercise on one leg.
When doing the squat, however, it is important to remember a few tricks. It is important to keep the legs apart at the same width as the shoulders, keep the back straight, load the weight on the heels and make sure that during the squat the knees do not exceed the tip of the toes.
Getting back into shape the easy way
But, besides this, there are many other exercises to have firm glutes and toned legs. Among these, the step up deserves mention. This exercise basically simulates climbing a very high step letting the gluteus medius and gluteus muscles work. For this reason, in addition to squats, this would be the best exercise to restore tone to the buttocks and legs, but how to do it?
We will have to choose a stable support base high enough to make sure that by placing the foot on it, the leg forms an angle of 90 °. At this point we will put ourselves in front of the support by placing the foot on the surface and pushing upwards by working the buttocks.
Let us raise ourselves until the knee is fully or almost fully extended and then maintain the position and slowly return to the ground.
The exercise can be performed both in alternating phase, right and left leg, and in series to be performed for each single leg.
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