Today strong body muscles mean sexy body. The best way to show how strong your body is use your sexy legs. Attractive and well-toned legs are symbol of well-shaped body.
Today’s article is suggesting to you exercises that will tone and strengthen your legs. You may choose among the many suggested exercises and create your own workout program that will lead you to attractive legs and thigs. Before moving on the exercises that are engaging your legs, it is suggested to perform a quick cardio warm up. Greater results will be achieved if you choose one move from each category that will be suggested to. It is very important to make each exercise correctly i.e. do at least two sets of each exercise.
- Quads: Goblet Squat
If you want to move all the muscles of your legs, then you will need to do lower squats. The Goblet squat may be performed with or without weights. No matter which variant you will choose, you will get entire strength of your legs.
Start the exercise by standing on both your feet so that your feet need to be on a distance wider than your shoulders width. Your toes need to be pointed to the out. If you decided to use a dumbbell, grab the dumbbell with both your hands and hold the same at the chest level. As you are pushing your hips to the back, keep your back straight, and bend your knees. Then lower your entire body so that the same will reach a parallel position with the ground. At this point, your elbows need to touch your knees. In order to return to the starting position, focus your weight on your heels and push yourself up. Make 15 repetitions of the exercise.
- Quads: Wall Sit
Although the first impression about this exercise is that you are not doing so much regarding exercising, except leaning against the wall, when starting to perform the same you will change up your mind once you will feel how your thighs getting burn. If you are in love with running, this is a great exercise to prevent your body from runner’s knee. The same will help you in the prevention of your thighs from bulking up.
Start the exercise in a standing position, so that your back will be against a wall. Your feet need to be around two feet in front of you. Regarding your feet, the same need to be on a distance same as your hip width. Make a movement by bending your knees, so that you will be able to slide your back down the wall, up to the point where your knees will form an angle of 90 degrees. Regarding the knee joints, they need to be over the ankle joints. To get into this position you may need to inch your feet further from the wall, so that you will be able to form a correct alignment. It is very important to prevent your knees from falling into the midline of your body. Try to stay into this position for 30-60 seconds.
- Quads: Twisted Chair Pose
We all know that the yoga is very beneficial when toned thighs come to question. The Chair pose known as Fierce pose too, has some yoga elements. Be prepared that while practising this exercise, your thighs will get burned. Similar as the Chair pose, this exercise is stretching your quads and squeezing your legs together. Something different from the Chair pose is the addition of twist turns, that turns this exercise into a multitasking move, including the work of the abs too.
Start the exercise in a standing position, so that your knees will be soften and your feet will be placed together. Place your hands over your head, so that you can touch your hands together. At this point you need to fold your chest down, towards the knees. Drop your tailbone down with a small motion, while you are trying to stay in the previous position. Make 10-15 repetitions of the pulsing motion. Regarding your legs, they need to stay squeezed together all the time, because they are the support of your body. Afterwards, the left elbow needs to go over your right thigh. Try to stay into this position for five deep breaths. Then return your body to the centre and make a twist to the left side. Stay into this position for another five deep breaths. In order to complete one repetition, repeat the same moves twice more for one side. Then switch sides, and repeat the same movements with the opposite side.
- Hamstrings: Deadlifts
If you want to strength your back, then the deadlifts are great choice for you. They are better than the squats, because works more muscles and provide better stretch for the hamstrings too.
Start the exercise in a standing position, with a medium-weight bell at each of your arms. Your arms need to be placed at your sides and your knees to be bend slightly. While you are keeping your knees bent and arms by your sides, bend your body at the hips joints and try to lower the weights as far as possible. At this point it is very important not to bend your waist and not to round your back. You will prevent rounding your back if you focus your eyes in front of you. The dumbbells need to be kept close to you, almost touching your legs. In order to return to the starting position, you are not allowed to use your spine or back. All you have to do is squeeze your glutes and pull your body up. Make 12 repetitions of the exercise. After finishing with this exercise, we are suggesting to take the Child’s Pose which is quite good for releasing your back body.
- Hamstrings: Leg Balance Warrior 3
If you want to challenge your core with every repetition that follows, then you will need to perform the Leg Balance Warrior 3. This exercise can be listed among the yoga variations, because includes deep breaths and works both hamstrings, although one of your legs is raised up.
Start the exercise by standing on your left foot so that your right leg will be forming and angle of 90 degrees. Your right knee needs to be bent. As you are lengthening your leg behind you, reach your torso forward. In order to reach a balance, reach your arms over your head, so that your leg and torso will come into a parallel position with the ground. At this position your left knee should be bend to a smaller degree. Try to stay into this position for several seconds and then try to engage the back of your right leg with your right heel. Moving carefully, drive your right leg to the front and return to the starting position. As this you are completing only one repetition of the exercise. Make 10 repetitions on each leg.
- Hamstrings: Single-Leg Bridge
This exercise is quite effective when strengthening the back of the thigh comes to question. It is really good because it does this strengthening through a concentrated way. If you are struggling with a strength imbalance and weaker leg, then this exercise will help you to go through it.
Start the exercise by lying your body on the floor, with the back faced towards the floor. Your hands need to be put on the ground for stability. Then you are prepared simultaneously to bend one leg while you are lifting the other leg off the ground. In order to lift your pelvis up, press your heel into the floor and form a stiff bridge position with your body. Then as you are lowering your body to the floor, you are returning to the starting position. Make 15 repetitions on each side.
- Quads and Hamstrings: Step-Ups
This exercise is multitasking because engages not only your legs, but your upper hamstrings, glutes, and quads too. When start practising you will have a feeling as you are making lunges, but in a vertical position. The same is putting its focus on the heel pressing, which is quite good because moves the back of the leg with the same intensity as the front of the leg.
In order to start the exercise, you will need to find a bench or a step, which will form an angle of 90 degrees when you will place your foot on it. When you will be prepared, you may start the exercise by placing your right foot on the bench. While you are straightening your right leg so that you may stand on the bench, press through the heel. Then bring your left leg to the front, performing a march. In order to return to the starting position, bring your left leg off the bench to the ground, and do the same with your right leg, so that both your feet be on the ground. Make 20 repetitions for each leg.
- Inner Thigs: Sumo Squads
This is a squad version exercise that focuses mainly on straighten of your inner thigs. When you are at the bottom of the squat it is possible to feel certain stretch.
Start the exercise by standing on both your feet. The same need to be on a wide distance, with the toes face towards the outside. Make the first movement by bending your knees and lowering your hips. You need to reach a position where your thighs come parallel to the ground. When you will be at the top pf your movement, squeeze your glutes and straighten your legs so that you will get the most from the exercise. Then return to the starting position. Make 15 repetitions of the exercise.
- Inner Thigs: Gate Swings with Cross
If you tend to stretch and strength your inner thighs this will be a great exercise for you. The same is multitasking and extra works your inner thighs.
Start the exercise by standing on both your feet, so that the same are on a wide distance. Your toes need to be turned towards outside. Make a movement by bending your knees and lowering your body into a squat position. In order to reach this position, use your hands to push your knees wide apart, so that you will be able to deepen the stretch in the inner part of your thighs. In order to get leverage, push off your knees. Then jump your right leg in front of your left leg, so that you will be able to land in a standing cross-legged position. Quickly jump back your legs forming a wide squad, placing your hands on your knees. By pushing off your knees, jump your legs together, so that your left leg will go in front of your right leg. When you are done, make 20 repetitions of the exercise.
- Inner Thighs: Slider Side Lunge
This exercise is good for exercising the glutes and legs, but once you drive your leg back to the centre, the entire work is left to the inner thigs. If you want, you may use a Val-slide for this exercise. If you do not have a Val-side, you may take a lid of a plastic container. Another option is wearing socks, so you may perform the exercise on a wooden floor.
Start the exercise by standing on your feet, so that the same will be on a distance of few inches. Place the right foot on the plastic lid. Make a fist with one of your hands, and place the fist over the other hand. In order to balance your body, keep your hands in front of your chest during the entire exercise. Transmit the entire weight into your left leg. While you are bending your left knee slightly and make a squat position with your body, slide your right foot out to the side. Then strengthen your leg and slide the right foot back in. Almost the entire body weight remains in the leg that is static. Make 10 repetitions with each leg.
- Outer Thigh: Basic Squat with Side Leg Lift
The outer part of the thighs is quite difficult zone to be toned. Through a performance of this exercise you will be able to tighten this area.
Start the exercise by standing on both your feet which are parallel and on a distance same as the shoulder width. In order to maintain a balance of your body you need to keep your hands in front of you. Bring your thighs in a parallel position with the ground by bending your knees and lowering your hips deeply. The weight should remain in your heels. Afterwards straighten your legs as much as you can, lift the right leg to the outside, and squeeze the outer part of the glute. Make a squat position with your body, by stepping back with your foot into a shoulder-width position. Once you will stand up, lift your leg on the left side. Then you may return to the starting position. Make 20 repetitions on each side.
- Outer Thigh: Curtsy Lunge
If you tend to lift the outer thighs, then this exercise is the right one for you.
Start the exercise by standing on both your feet. Make the first move by driving your left leg behind you to the right, so that your thighs may cross. Then as you are curtsying bend both your knees. Do not rush and be sure that your front knee is over your front ankle. Return to the starting position and switch sides. Make 20 repetitions on each side.
- Calves: Heel Raises
If you are wearing high heels very often, then this exercise is a great one for improvement of your stability. The same is good for straighten of your calves.
Start the exercise by standing on both your feet. They need to be on a distance same as your hip width. Stand on your tiptoes by slowly raising your heels. Then slowly lower back down to the floor. Make three counts to raise and lower your heels and make a pause. Make 20 repetitions.