6 Exercises To Combat Sagging Legs

Exercises to reduce sagging legs do not have immediate effects. You need to be consistent with your practice and supplement it with a good diet. Do you want to know more about it?

Do you have sagging legs? Legs are one of the physical attractions that every woman wants to keep in perfect condition. However, due to continuous hormonal changes, poor diet and sedentary lifestyle, it is common for them to lose firmness over time.

This problem is common from the age of 30. However, due to being overweight and bad habits, it can occur from an earlier age. Although it does not represent a health problem, those who suffer from it feel affected in terms of their self-esteem. Therefore, they often look for a way to combat and minimize it.

Fortunately, constant physical exercise can help build muscle mass, improve circulation, and generally reduce that bothersome flabby appearance. Here we share 6 useful exercises to get smooth and strong legs.  Don’t stop practicing them!

Exercises against sagging legs

One of the keys to combat sagging legs is maintaining a healthy and balanced weight. In this sense, you should know that physical exercise is one of the best allies against those extra kilos. As detailed in a post at Michigan State University , exercising helps:

• Increase energy and reduce fatigue.
• Improve the quality of sleep.
• Improve mood and self-esteem.
• Increase muscle strength and endurance.
• Increase metabolism and help maintain weight.

Likewise, this publication details that strength and resistance training are essential to increase muscle mass and achieve an effective loss of body fat.

So, if your flaccidity problem comes from being overweight, it will be necessary to design a workout with these characteristics. To do this, seek advice from a professional trainer.

In any case, if you want to start enjoying the benefits of exercise against flaccidity in the legs, you can choose to do the exercises that we propose below. Of course, make sure to do them every day to experience changes.

1. Squats

Classic squats continue to rank number one among the best exercises to strengthen and tone your legs and glutes. As detailed in a publication in the Journal of Sports Science and Medicine , they work the entire lower body area and are useful for burning calories. Similarly, they help increase muscle mass.

How to do them?

• First, stand with your back straight and your feet about 8 inches apart. Thus, lower the trunk until the thighs are parallel to the ground.
• Slowly return to the starting position and do 3 sets of 20 reps.
• If you wish, you can increase its difficulty by adding weight or increasing the number.

2. Lunges to combat sagging legs

The lunges, also known as “lunges”, serve to increase the firmness of the quadriceps and glutes. It is a more demanding exercise than the previous one, but it also contributes to the burning of calories.

How to do them?

• Stand with your legs hip-width apart. From there, take a breath and step one foot forward.
• The back leg should be held at the tip, while the knee is flexed towards the body.
• Keep your spine straight and keep your front knee from going over the right angle or the ball of your foot.

• Lower your body until the front leg is with the thigh parallel to the ground.
• Finally, return to the starting position by contracting your leg muscles and without bending your torso.
• Perform 3 sets of 20 reps.

3. Sumo squats

Sumo squats are a variant of the classic squats and their function is to strengthen the outside of the glutes and hips. To do this, he focuses on working the inside of the leg, giving priority to the abductors and hamstrings.

How to do them?

• Stand with your legs shoulder-width apart and the balls of your feet facing outward.
• First, lower your torso, without leaning your torso or curving your back.
• Then lower by bending your legs and keeping your abdomen tight.

• Make sure your knees do not go above the balls of your feet and return to the starting position.
• Perform 3 sets of 20 reps.

4. Leg raises

Leg raise exercises are helpful for working your quadriceps and abs. Therefore, there are many variants to perform them. Here we propose a very simple one.

How to do them?

• Lie down on an exercise mat, with your arms at the sides of the floor.
• Raise your legs to a 90 degree angle from the ground.
• Keep your legs elevated for five seconds and carefully lower yourself down.
• Do 20 repetitions.

5. The bridge to combat sagging legs

The bridge or pelvic lift is an activity that works the legs, buttocks and abdominal area. It is used to tone the muscles and relax the tension in the lower back.

How to do it?

• Lie on your back on a mat, with your legs slightly apart and your knees bent.

• Then, raise your pelvis towards the ceiling, helping you with your forearms that will be resting on the floor.
• Hold the position for a few seconds and lower carefully. Without a doubt, the most important thing is not to put your buttocks on the floor.
• Similarly, repeat it 15 times.

6. Heel raises

Heel raises serve to strengthen the calves and reduce flaccidity in this area. It is a very simple exercise that you can do to end the routine.

How to do them?

• Stand up and stand on your toes and then return to the starting position.
• For example, repeat the movement 20 times and stretch.

Supplementing exercise with a good diet

Go ahead and do this short routine every day. Without a doubt you will gradually get toned and strong legs. The most important thing is to know that this process is time consuming. Therefore, it is only achieved with the continuous practice of the activities. 

Also, remember to supplement it with a good diet, which includes all the groups of nutrients, according to your needs. Also, ensure a good fluid intake and stay away from bad habits.