Flabby legs are the result of two factors: the muscle too much fat and not enough. To get the best shape and tone legs, the National Strength and Conditioning Association recommends that combine weight training and cardiovascular exercise. Cardio exercise, consisting of a rhythmic motion, the whole body for a long time, increases your heart rate and burns more calories than weight training. Companies muscles weight training to give your legs as they are solid.
Guidelines
Before exercising, make a light five to 10 minutes of cardiovascular warming, followed by a few minutes of gentle stretching exercises to prepare the muscles for activity. The American College of Sports Medicine recommends that healthy adults get at least five days a week of cardiovascular activity for 30 minutes each day to maintain health. More may be needed for the weight and fat loss. Vary your cardiovascular activity and weight training so your body gets used to the same routine. In the exercise of his legs, one to two days a week on nonconsecutive days is all you need. Talk to your doctor before starting an exercise routine.
Treadmill
For a ribbon routine of moderate to high intensity that tighten and tone your legs, alternating running and walking on an incline. Run a demanding pace on the treadmill on an incline of 2 percent for a quarter mile. When finished, cut the treadmill at a pace of brisk walking and increase the angle of 10 to 15 percent and walk for a quarter mile. Repeat this cycle for 20 to 30 minutes two or three days a week on nonconsecutive days. On other days, do 30 to 45 minutes of moderate intensity cardio on elliptical stepper or stationary bike.
Lunge Variations
Lunges target the major muscle groups of the legs, but can get repetitive. To vary your routine lunge, stand with your legs shoulder-width apart. Improve your right leg forward and execute a lunge, making sure your knee does not go beyond your toes. Push the right leg back to a standing position. Step the same leg to the right and perform a side lunge, push your hips back and thrust. Back to his feet and step behind you for a lunge back. Repeat with the left leg. Do each side five times. Hold dumbbells to increase resistance.
Squat Variations
To make a basic squat, stand with your feet slightly wider than shoulders. Slowly bend your knees and push your hips back so that knees stay over your feet, as if sitting in a chair, then stand back. Vary the squat to keep your body from getting used to a routine. Try doing that on a BOSU balance ball. This will work the smaller muscles of the legs while trying to maintain balance. Place a stability ball against the wall, lean back against it and do stability ball wall squats. Or you can just hold hand weights for added weight to challenge your muscles. Do 10 to 15 reps.
