Every girl’s dream: a firm buttocks and shapely legs! If you want to get rid of excess fat on your thighs and legs, make them look slim and shapely.
Doing leg exercises at home is much easier than you think. You don’t need any machine or equipment to exercise the muscles of your lower body. All you need is your body weight, maybe a chair and enough motivation to move your hamstrings, glutes, calves and inner thighs.
We have compiled some effective exercises that you can use to strengthen your legs and thighs at home. Don’t forget to exercise at least 3 times a week!
1- Sumo squat
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Feet shoulder-width apart, toes turned to one side, hands at your waist. As you exhale, squat so that your feet are parallel to the floor. As you inhale, return to the starting position. Do 4 sets of 12 repetitions. Once you feel that squats are easy, you can take dumbbells in your hands, thus complicating your exercise.
2- Cross Lunge
This type of lunges works out your coordination, tones your trunk muscles, and helps you better work your gluteus maximus and legs.
Stand up straight, legs together, arms locked at your waist. As you exhale, lunge backward with your right leg. Unlike the classic lunge, in this exercise the leg goes diagonally backward. Take a breath and put your right leg back in front of your left leg. Perform 4 sets of 20 repetitions with each leg.
3- Plie Squat
Position yourself with your legs shoulder-width apart and your hands on your hips. Squat down until your thighs are parallel to the floor. While squatting, lift both heels off the floor and hold for two seconds. Lower your heels back down in a repetitive motion. Do 4 sets of 15 repetitions.
4- Lateral Lunge
Stand with your feet hip-width apart. Take a big step to your right. Bend your right knee and push your glutes back, keeping your left leg straight. Your chest should be lifted and core tight. Repeat on the other side. Perform 4 sets of 20 repetitions with each leg.
5- Heels to the ceiling
Spread out your mat and kneel down, put your elbows on the floor and pull your belly up. Your pelvis should be slightly above shoulder height. As you exhale, lift your right leg up as high as you can, with the heel reaching for the ceiling.
Your back should remain perfectly straight. Make sure it doesn’t bend downward. On an inhale, return to the starting position. Do 4 sets of 20 times for each leg.
6- Lateral leg raises
Lie on one side with your legs straight and stacked on top of each other. Lift your torso with your forearm or rest your torso on the mat. Lift your upper leg toward the ceiling in a slow, controlled motion. Be sure to lift your hips and glutes. Return to the starting position and repeat on other side. Do 4 sets of 20 repetitions.
7- Inner thigh lift
Lie on one side with your legs straight and stacked on top of each other and your torso flat on the mat or supported by your forearm. Cross your top leg over your bottom leg, bending at the knee, so that your top foot is in front of your bottom knee. Lift your lower leg toward the ceiling in a slow, controlled motion. Maintain your torso throughout the exercise. Return to start position. Do the same with the other side. Perform 4 sets of 20 repetitions.
8- Leg bridge
Lie on your back with your knees bent and feet flat on the floor. Lift your right leg and straighten your knee. Keep your thighs parallel to each other. Point your toes toward the ceiling. Push through your heels to lift your hips while squeezing your glutes. Try to create a diagonal line from your shoulders to your knees. Hold for 1-2 seconds, then lower back down. Repeat with the opposite leg. Complete 4 sets of 20 repetitions.
9- Pistol Squat
Pistol squat is one of the most difficult leg exercises to do at home, so don’t be discouraged if you can’t at first.
Stand with your feet together. Lift your left leg up a few inches and extend it forward, with your foot flexed. Bend your right knee, rotate forward at the hips and sit back into a squat, while raising your left leg to hip height. Extend your arms for balance. Try to bend your knee 90 degrees if you can. Move your right heel to straighten your leg and return to the starting position. Repeat with the other leg. Complete 3 sets of 12 repetitions.
Keep reading: 3 Minute In-Bed Exercise Routine Can Help Reduce Fat And Tone Your Thighs
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