The only 4 leg exercises women need to get toned legs

4 leg exercises women need to get toned legs

No time to work out? No problem! Here are four quick leg exercises that take no more than five minutes. Perform them in the morning or during the day, and you’ll see better results in a month.

This short exercise helps strengthen the muscles of thighs and buttocks, as well as allowing you to stretch them slightly. It also improves circulation and visually “flattens out” the muscles, a bonus for those who don’t want to get overly sculpted quadriceps.

Below is a very effective exercise for legs and abs, consisting of 4 exercises, each exercise should be performed for 45-60 seconds. Continue for 4 sets with 30-second rest intervals in between. Do this program at least four times a week.

1. Side Lunges

Most difficult part of the body to work out is the inner thighs, but in this exercise you will get there as well. feet shoulder-width apart, arms bent at the elbows and held in front of you as if you were boxing. Start alternately bending your knees while doing the lunge, and reach your hand to the opposite foot, which should not come off the floor.

2. Raise Lunges

Perform this exercise to improve your abs and mobility of the hip joint. How to do it: in the prone position, start doing lunges – one foot then the other – and lift the same arm in parallel with the leg bent at the elbow, pulling back gently.

3. Squats with a switch to lunges


This is a squat where more muscles in the buttocks and legs are working. Thanks to the explosive force in the form of a jump, more muscle building is involved.Bring your hands together in front of you, and put your feet slightly wider than your shoulders. Perform a shallow squat and in the jump take one foot back and the other foot forward. Make sure that in the lunge the front knee does not go beyond the foot.

4. Leg swings

Here you will definitely feel your abs, and if you tighten your glutes, you’ll feel them, too. How to do it: the lower back must be pressed to the floor. Use your abs to keep your back flexed and try to lift your shoulder blades off the floor. Arms are straight and off the floor, too. Start doing the leg swings (scissors movement).

Keep reading: 5 moves to round, tone and lift your butt if you are 40 years

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