How to strengthen and tone your legs

Currently, there are different types of exercises that are aimed at strengthening the body; many women like them to specific areas of their bodies. Every day they perform activities for strengthening your legs and thighs, achieving the desired effects through work and discipline.
There must be clear that the results come through the daily work. To perform some exercises located in the legs just needed a space of objects where you can move without that nothing bother you a work routine will take you little time will really help you, and your body will thank you. It is extremely important to practice proper stretching before exercise because you avoid injury or muscle discomfort.

1- Exercises for legs:

Most recommended to strengthen the legs is the cardiovascular, i.e. activities such as bicycle, climb and down stairs and go jogging, help your leg muscles are to tone up and take volume, is a highly recommended exercise for women who start an exercise routine.
Each day we will concentrate on the following activities, doing 3 sets of 20 repetitions:

Leg extension:

For this exercise we will need a chair with backrest preferably; We must sit with his back completely straight to perform the movement correctly, holding the Chair with your hands when you're already sitting and spread your legs, your knees are not flexed, you proceed to lift your leg so that it reaches 90 degrees, lower it and repeats the movement, this will help that your quadriceps is strengthened, can add some weight to increase the workload.

Step:

Standing, we will raise a leg on a step, which will serve as a support for climbing, to make it go up the other foot, then lower the foot that went up first in a very controlled manner we go down the other, and repeat the exercise to failure, i.e., until you feel a bit tired. It is important to perform this exercise if you're a beginner because it works with your own weight and that will help in the process of conditioning your muscles.

Squats:

One of the most popular and most widely used in the world, you must get standing, legs should be separate to the width of the shoulders; We bend our knees to lower until the thighs are at a 90 degree angle and performs the corresponding repetitions. If you want to increase the work load you can add weight to the routine.

Lunge:

It is a fairly simple and widely used exercise, consists of take your hip with the hands, you must then place one leg ahead of the other semi flexed, then we must bring the other leg backwards flexing in a subtle way, to put us in position completely straight down so that the rear leg knee almost touches the floor We will rise up to finish the series, changing leg to work legs in turn.

Jumps:

It is a very dynamic way to effectively strengthen our legs, as we will be driving the weight. We must place the legs the width of the hip then duck very controlled way and push us up, certainly a fairly complete and preferred exercise in which legs work in its entirety.

Massage:

After a workout for your legs, it is advisable to perform massage, they help the muscle to relax and release tension, also helps to firm the skin and distribute the fat evenly. If you can afford a massage at a spa, don't worry, your same can apply circular movements with your hands on your legs, also changes the pressure and force with which you do, massage your legs to feel free of tension. It also plays with your knuckles, as they are very useful for massage because of its shape.

Food:

This is perhaps the most crucial of all muscular work, if you do not have a balanced diet can be that your results are not where you wanted; the exercise does not compensate for a poor diet, it is important to avoid foods with high calorie content, or fats, such as fast foods. Makes your food rich in vitamins and minerals, diets based on the consumption of fruits and vegetables accompanied by protein, such as tuna or meat, avoiding the most fried foods. Remember that these should always be cooked and without oils, if you consume oil Please note use of vegetal origin, because this is more friendly with your body.
Carbohydrates are important for the proper functioning of the muscle, then stored in them and become their fuel, among the recommended foods for before starting your work routine we have:

Dairy, milk and yogurt.
Cereals, such as rice, bread, pasta and other products made from corn.
Oat or linseed.
Vegetables.
Fruits such as Apple, strawberries and, in particular, all citrus fruits.
Our routine must be accompanied by proper hydration, this is a fundamental point, as it will facilitate the Elimination of toxins in our body processes, you must drink at least 8 glasses of water per day so that your body is regulated and avoid dehydration.
Try these easy and useful homemade tips.your comments will highly appreciated.