Getting back into shape is much easier than you might think. The keys to success are perseverance and patience, but it also takes a lot of willpower.
In this article we show you the most effective exercises for sculpting lean thighs starting from scratch . These are exercises that can be practiced by anyone at home, with easily available equipment.
Perform 10-15 repetitions of each exercise in the order listed below.
Exercise 1: kettlebell balancing
Start from a standing position, with your legs slightly apart and grabbing a kettlebell with both hands, to hold between your legs. He bends his knees slightly.
Tilt your chest forward, balance the kettlebell between your legs again and then push your hips forward until you return to a standing position. Then simultaneously throw your arms in front while maintaining a firm grip on the kettlebell, and repeat.
Exercise 2: burpees
To perform this exercise, start by doing a squat, lower yourself to a push-up and then jump up.
This is another high-intensity exercise that, although not for everyone, allows us to burn about one and a half calories per burpee.
Exercise 3: clamshell
Lie on your left side, with your arm extended along the mat and your head relaxed on your arm. Bend both knees and bring them forward slightly, to align your feet with your buttocks.
Breathe in and out. Keeping your feet together, activate your right glute to lift your right knee up.
Inhale and return to the starting position. Perform 15 repetitions on each side.
Exercise 4: lifting both legs
Lie on the ground, with your legs raised and your hands behind your head. She breathes deeply. This is the starting position.
Slowly lower your legs, without touching the floor. Wait 1 or 2 seconds, then lift your legs again to return to the starting position.
Exercise 5: lateral lunge
Spread your legs wide, then bend your left knee until it forms a 90° angle, and extend your right leg. Return to the starting position and switch legs.
Perform 15 repetitions for each leg.