Want to shape and tone your legs? Look no further! In this article, we will share the 10 best leg exercises for women to melt thigh fat fast at home. These exercises are perfect for targeting your lower body and can be done in the comfort of your own home.
By incorporating these 10 leg exercises into your workout routine, you will be able to melt thigh fat and sculpt and tone your legs in no time at all!
1. Wall squats
Wall squats are the simplest method for exercising your legs. And the best thing is that you only need… one wall. The technique strengthens the quadriceps muscles, burns fat and even increases your resistance. Due to the nature of the exercise, you will need to hold yourself in the position for a long period . Try to progressively increase the time you remain squatting.
- Stand with your back to the wall, as if you were going to sit in a chair.
- Keep your feet firmly on the ground, in line with your hips.
- Squat until your thighs are parallel to the ground. Maintain the 90° angle between hip and knee for 30 seconds to 1 minute.
- Slowly return to the starting position and repeat 5 times.
2. Chair Pose
Chair Pose , or Utkatasana, is a position that favors the entire body, especially the hips, legs, thighs and arms. Including this pose in your workout routine will do wonders for both your upper and lower body.
- Start with your spine straight, arms extended to the sides. Lower your body.
- Bend your knees and squat as if you were going to sit in a chair, keeping your feet firmly on the ground and leaning forward.
- Raise your arms following the angle of your chest, holding the position for 30 seconds to a minute.
- Slowly return to the starting position and repeat 5 times — or 3 times if you’re not used to it.
3. Free squat
The free squat is probably the best-known exercise for strengthening the thighs and hips. You don’t need any equipment to practice it and the movement can even be performed in rehabilitation activities.
- Stand with your spine straight and feet aligned with your hips.
- Imagine yourself sitting in a chair, squatting your body while bringing your arms in front of your body.
- Keep your abs tight when squatting and don’t allow your upper body to lean too far forward.
- Return to the starting position, keeping your toes firmly on the ground. Do 1 to 3 sets of 10 repetitions each — 8 repetitions if you’re just starting out. Don’t forget to rest between each series.
4. Jump squats
Jump squats are even more efficient than free squats, helping to tone your hips and glutes in a short time. The only things that change are precisely the jump you will add to the squat and the position of your arms.
- Here, you need to start in a squat position, legs apart, feet aligned with your hips.
- Once you’re in the squat position, push off and jump as high as you can, with your arms raised toward the ceiling.
- Land in a squatting position, with your upper body slightly bent forward, and your arms positioned behind your head, with your hands behind your head. This position will favor the impulse for the jump.
- Do 2 or 3 sets of 10 jump squats, rest after each set and repeat. If you’re not used to it, start with 5 squats, observing at least two sets.
5. Side-lying Leg Raises
Abduction exercises represent another way to have strong, toned legs. They are also useful for treating knee and hip pain, as an integral part of physiotherapy sessions.
- Lie on your side on a mat, with your body straight. Both feet should feel as if you were on the tip of them.
- Use the bottom arm to support your head. Keep your other hand on the ground in front of your body, helping you maintain balance.
- Keep your legs extended, and raise the leg on top as much as possible. Then, lower it slowly.
- Do 2 or 3 sets of 10 lifts with each leg — or 8 lifts if you’re not used to this exercise.
6. Side Lying Hip Adduction
Adduction exercises are similar to abduction exercises, only this time, the position of the legs changes, taking the focus of the movement to the leg that is on the ground. Hips, inner thighs and lower muscles in general benefit from these exercises.
- Lie on your side, exactly the same way as in the abduction exercise, with your legs parallel to the mat.
- Keep your lower arm as support for your upper body. The top person needs to be in front of the body, with their hand on the mat to help with balance.
- This time, cross your top leg in front of your bottom leg. Slowly lift your bottom leg, bringing it toward the ceiling.
- Lower your leg. Do 2 or 3 sets of 10 repetitions — 8 if you’re just starting out. Then repeat with the other side.
7. Scissors
Scissors are an easy and efficient exercise to work your hip flexors and, as a bonus, your abdominal muscles. It can be practiced by both beginners and those at more advanced levels.
- Lie on your back, with your legs extended and arms resting at your sides.
- Keep your upper body on the mat while raising your legs to approximately a 45° angle.
- Move your legs apart and cross one over the other, repeatedly.
- Start with 3 sets of 10 to 15 repetitions. Rest and repeat.
8. Advance lunge
The forward lunge is another popular and easy-to-do exercise. In addition to strengthening the glutes and legs, it helps improve balance and stability. If practiced regularly and correctly, it also promotes spinal health.
- Start with your body upright, feet hip-width apart.
- Take a step forward, making a lunge, bending your body and making the knee of the leg behind you almost touch the ground.
- Keep your core tight as you lower your knee.
- Using your front leg, push your body up, returning to the starting position. Start with a set of 8 to 12 repetitions — or 6 if you feel difficult. Repeat with the other side.
9. Curved lunge
The curved lunge is a variation of the forward lunge. It perfectly works the glutes and legs, also improving body stability and posture.
- Start with your spine straight, legs parallel to each other and aligned with your hips. Your hands can be placed together in front of your body.
- Take a step back and to the side, while lowering your body and bending your knees — note that the movement is a little different from stepping forward.
- Return to the starting position using your front leg to push your body. Switch sides and repeat.
- Start with a set of 12 to 15 repetitions — or 10 if you’re just starting out. The ideal is 3 series .
10. Lateral lunge
The lateral lunge is another variation of the previous exercises, being useful for toning the legs, losing fat and also for stretching the hamstrings and other thigh muscles.
- Stand with your legs apart, feet hip-width apart and parallel to each other.
- Take a large step sideways, imitating a squat with your arms extended in front or flexed at chest height.
- Keep the other leg straight and extended, with your toes firmly on the ground.
- Use your bent leg to push yourself back to the starting position. Do 3 to 4 sets of 8 to 12 repetitions on each side.
