Most women would probably agree that they’d like to have sexy, well-shaped legs. Isn’t it? You can make this dream a reality with these 5 Moves to Strong, Lean Legs!
Build a great lower body without spending a lot of time or effort! These exercises effectively work every leg muscle, sculpting and toning. Do them at home or in the gym in as little as 20 minutes. Make it part of your weekly routine!
Strengthen and sculpt a beautiful lower body with these 5 simple moves for strong, lean legs!
1. Inner Thigh Lift
Lie on your side on a yoga mat and extend your right leg toward the floor; place your left leg on top of your right and hold this position, supporting yourself with your right elbow. Now raise the left leg, keeping it straight and lifting it as high as possible. Hold the contraction for 1-2 seconds before lowering the leg again and repeating the exercise.
Perform 3 sets of 10 repetitions for each side
2. Outer thigh lift
Extend both legs to the floor. Keep the abdominal muscles tense and the shoulders resting firmly on the floor. Exhale and lift the left leg without bending it. Hold this position for 1-2 seconds and then slowly lower the leg back down.
Perform 3 sets of 10 repetitions for each side
3. Donkey kicks
Lie on the floor with your knees and palms on the floor, your back is stretched and remains in a horizontal position. Lower the head so that the neck and head form a continuation line of the spine. The elbows should not be bent. Now lift your right leg with the bottom of your foot facing up; hold the contraction for 1 to 2 seconds. As you lift the leg, exhale slowly and inhale as you return to the starting position.
Perform 3 sets of 10 repetitions for each side
4. Sumo squat
Spread your feet well past the perpendicular line to your shoulders with your toes pointed out about 30 degrees. Keep your chest and pelvis back and roll your shoulders back. Now bend your knees and lower yourself with your buttocks. Make sure your knees always point forward and your back remains straight. When you lower, inhale; when you raise, exhale. Press up with all your weight, putting pressure on your heels and not your toes.
Perform 3 sets of 12 repetitions
5. Lunge backward
Feet are planted firmly on the floor, perpendicular to your hips. Now take a big step back with your right foot. Make sure to keep your back straight and always look forward. You can rest your hands on your hips. Lower your hips until your knee touches the floor; your left knee should not come forward or go past your toes. Press upward by applying pressure to the heel of the left foot and exhale slowly.
Perform 3 sets of 10 repetitions for each side
Keep reading: 3 Simple Exercises That Sculpt Your Legs and Abs In Just Two Minutes
