Have you been looking for a way to work out your legs to make them look firm and shapely and have not found the right exercise? Don’t worry, it happens to many of us, no matter how much time we spend in the gym or what kind of creams we use to help us. The result is not the desired one.
This is because the routine we have is not the right one or simply does not focus on our goal. That’s why we show you the perfect workout routine for this part of your body and get the legs you dream of.
4 Workout for exterior thighs
1. Two Pumps
Lying on your left side, bend your left leg and extend your right leg; try to contract your abdomen. Bend your right leg and bring it up. Do 30 repetitions for each leg.
2. Check Mark
Again lying on your left side, bend your right leg up and down, bring your knee to your belly button and stretch as far as you can; don’t try to go too far the first time or you will only injure yourself. 20 repetitions for each leg.
3. Up and Over
In the same position and leaning on your left arm, extend your right leg and bring it from front to back as if you were drawing an arc upwards. Do 20 repetitions for each leg.
Again lying on your left side, bend your knee and bring your leg to your chest; extend your leg as if you were about to kick something and bend your knee again. At the same time, rotate your right arm from front to back. That’s 20 repetitions on each side.
4 Workout for inner thighs
5. Single Sweep
Hold special dumbbells at your ankles. In the same position, bend your right knee, keeping your foot off the ground. Now stretch your left leg straight and raise it as far as you can; without forcing your body, lower your leg up to 2 inches above the ground to avoid hitting the floor. Do 25 repetitions for each leg.
6. Heel Press
Same position, lying on the left side of your body, lift your leg 2 to 3 inches above the floor, flex your left leg from your chest, contracting your abdomen and push your heel as far as possible. That’s 25 repetitions for each leg.
From the same position, lift your left leg 2 to 3 inches off the floor and flex your foot; bring your left knee toward your chest, extend your left leg in front of you trying to form an L curve; again contract your leg, push your heel so that it extends from your hip to its starting position. Do 20 repetitions for each leg.
8. Dancer Lift
Lying on your hip on your left side, bring both legs up to the ceiling; with your right hand hold your right leg by your calf or thigh, depending on your flexibility. With your left leg begin to make slow opening and closing movements. For each leg, do 20 repetitions.