Do you want to have lean and well-defined legs? Then you should work hard to define your leg muscles. If you want to burn fat stored in your legs you should find a good workout that targets your leg muscles.
Exercise regularly in order to strengthen your all the muscles that support your inner thighs. You should use resistance during your training routine and alternate between exercises and interval running.
We would like to show you this effective workout that is aimed at making your legs strong and beautiful. Try to work hard and do as many moves as possible. Work hard and you will see results in no time!
This leg workout consists of ten easy moves such as side lunge and press, prisoner jacks, seated leg lift combo, gliding side lunge, leg lift tap, reverse flutter kicks, kneeling side plank clamshells, leg abduction with band, frog lift and gliding plank jacks. Do two sets consisting of ten reps each per exercise.
You may perform these moves as a training session or you can pick three and add them to your current training routine. To get results you should do your training routine regularly and balance your diet with vitamins and nutrients.
You are able to do this workout at home but make sure you have all required equipment. In order to perform this training routine at home you need to have equipment such as gliders, a mat, a resistance band and a dumbbell. Scroll down to see the instructions and start performing these ten leg exercises.
1. Side lunge and press
1. Stand straight with your feet hip-width apart and hold a dumbbell in each hand.
2. Step out to the side with your left leg, lunge and extend your arms down.
3. Use your right foot to push you back to the starting position, squeeze the biceps and lift the dumbbells.
4. Step out to the side with your right leg and repeat.
5. Keep alternating legs until the set is complete.
2. Lower Leg Lift
Lie on your side, lengthen your bottom leg, and cross the top leg over it.
Rest your top foot either in front or behind the bottom leg, depending which feels better for your body. Prop your head up with your hand, or rest it on your arm.
Lift your bottom leg up, then lower it back down to hover just above the floor—but don’t let it touch!
Bring it right back up for another rep, and resist it back down again. Keep your torso still and pull in your abs to support your back.
Repeat on the other side.
3. Plié Pulses
Stand up and bring your feet out a little wider than hip-distance, with hips slightly externally rotated.
Place your hands on your hips, out in front of you, or behind your head with elbows out to the sides.
Keeping your spine upright, bend your knees outward (or a ballerina-style plié) so they align over your ankles and don’t roll in.
From your plié position, pull your core in and begin to pulse down and up without coming all the way to standing.
5. Leg lift tap
1. Stand straight with your feet hip-width apart and hold onto a wall.
2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.
3. Switch sides and repeat until set is complete.
7. HEEL BEATS
1. Lie on your stomach with your legs fully extended, hands under your chin and raise your legs a few inches off the floor.
2. Beat your heels together until the set is complete
8. Leg abduction with band
1. Lie on the mat, place a resistance band around both legs and raise the legs toward the ceiling.
2. Lift your shoulders, open the legs and chop your hands through your legs.
3. Lower your torso, close the legs and return to the starting position.
4. Repeat until the set is complete.
9. Frog lift
1. Lie on your back, bend your arms and knees, press the soles of your feet together and let your thighs fall open.
2. Squeeze the glutes, lift the hips off the mat and pause for 1 second.
3. Lower your hips and repeat the movement until the set is complete.
10. PLANK JACKS
1. Start in a push up position with your feet together.
2. Hop your feet as far as you can and land softly on your toes.
3. Jump again to bring your feet back together and repeat.