7 exercises to tone your legs at home without any equipment

In order to have shapely and strong legs, it is necessary to include in your workout plan a training plan that focuses on working your muscles.

However, if you do it right, you will be pleasantly surprised with the results in a few weeks. By doing these exercises, your legs will be in shape and your buttocks will be firm and toned.

Exercise 1

  1. Stand next to a chair, support yourself with one hand on the backrest, place your legs at the width of your shoulders, feet parallel to each other;
  2. Raise your heels (3 cm) above the floor, suck in your stomach, contract your gluteal muscles, bend your knees (5 cm), lower them slightly and move your pelvis forward;
  3. Relax, then squeeze the glutes again and repeat all 4 times;
    Bend your knees (by 3 cm), tense your gluteal muscles again, lower your pelvis 4 times;
  4. Bend your knees further (by 3 cm), squeeze and release the pelvis 3 times; return to the position where the knees are minimally bent and the thighs are clamped and pointed forward.
  5. Repeat all steps 6 times, with time you can increase the load up to 12 times.

Exercise 2

This exercise involves several muscles of the lower body, such as the quadriceps, glutes, abductors, hamstrings and calves.

It is very easy to do, with arms stretched down, we will support the back leg on a platform at the level of the knee of the other foot (it can be a bench, a chair or the edge of your bed) while we go down bending the front leg. You can hold dumbbells or weights to improve the exercise. Do 10 repetitions for each leg and 2 sets.

Exercise 3

  1. You need to stand up, straighten your back and spread your legs as wide as possible with your feet turned around;
  2. Tighten the glutes and buttocks, stretch your arms forward and grab the support if necessary;
  3. Do not rush to bend your knees until you feel tension in the hip area and your hips.
  4. Repeat this exercise 10 times, with time the number of repetitions can be increased up to 20 times.

Exercise 4

This workout allows you to shape the inner thighs.

  1. Lying on your right side, bend your hand at the elbow and rest your head on your hand;
  2. Bend the left leg so that the foot is on the ground;
  3. Stretch out the toe of your right foot and lift your foot slightly above the floor;
  4. After ten seconds, put your foot down without touching the floor and lift it up again;
  5. Repeat this 25 times. Then roll over to the other side and do the same.

Exercise 5

  1. Lying on your right side, bend your left leg and put it on your right leg;
  2. Bend the left arm and place it in front of you;
  3. Place the head on the right palm;
  4. Squeeze the buttocks to the maximum;
  5. Raise the straight left leg 5 cm above the floor, then lower it without touching the right leg;
  6. Do 25 repetitions on each side.

Exercise 6

  1. Kneel and place hands on floor;
  2. Point right leg to side and keep it at right angle to body.
  3. Repeat 10 times on each side.

Keep reading: 9 exercises to get a bigger buttocks in a week that aren’t squats

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