What exercises will shape the legs the fastest, especially the thighs? A short training slimming and strengthening the legs is presented by Ola Żelazo - a personal trainer and enthusiast of a he althy lifestyle. See the entire training in the video.

Leg exercisesshould engage the thigh muscles: quadriceps, biceps and calf muscles. Performing regular exercises will strengthen your legs and shape them. However, to slim them down, you should also do cardio or interval training.

Below you will find a set of exercises that will strengthen your thighs, firm your buttocks and make your legs slimmer. Watch the entire training on the video.

Contents:

  1. Leg exercises: warm-up
  2. Leg exercises: squats
  3. Leg exercises: side lunges with arms raised
  4. Exercises for the legs: plie, or squats in a wide stride
  5. Leg Workouts: Squat Heel Lift
  6. Leg exercises: stretching your leg backwards
  7. Leg exercises: lifting the leg to the side

Leg exercises: warm-up

Use some dynamic warm-up exercises to start with. Start by swinging your legs up as high as you can. Repeat several times. Then start jumping with your feet hitting the buttocks (left and right leg alternately). Repeat several times. The third warm-up exercise is sideways jumping on one leg. Jump first on one leg and then on the other.

Leg exercises: squats

Stand hip-width apart. Do sit-ups by firmly pushing your hips backwards. Straightening up, tighten your buttocks. Remember to breathe - exhale when you go up. Repeat 10 times.

The next exercise is squats with an additional difficulty. Straightening, raise your leg to the side as high as you can. Change the leg each time you squat. Make sure your weight is on your heels when doing this exercise. Repeat 10 times for each leg.

Additional difficulty - when doing the squat, stop for a longer time in the lowest position (count to three), straighten up and swing to the side as in the previous exercise.

Leg exercises: side lunges with arms raised

Starting position: arms extended, raised up, legscrossed.

Make a deeper lunge to the side, your palms touching the floor on both sides of your foot and straightening with your hands up. Bend the knee you are dropping onto, the other one should remain straight. Repeat 10 times. Change your leg and repeat the exercise to the other side.

See all leg exercises:

Exercises for the legs: plie, or squats in a wide stride

Keep your legs apart, point your toes outwards. Straighten your figure, rest your hands on your hips. Do sit-ups with your feet apart. You will feel them stretch and strengthen the inner thighs.

Leg Workouts: Squat Heel Lift

Stay in the position from the previous exercise (stop down with bent legs). Without changing your body position, lift your heels up. Keep your torso straight and don't forget to breathe. Balance may be difficult to maintain, but it will help to keep your eyes focused on the point in front of you. Repeat a dozen times.

Leg exercises: stretching your leg backwards

Do a squat, clasp your hands together in front of you. Lunge your left leg backwards and come back to the starting position. The leg you are standing on should be bent all the time, and the one you are pulling out to the back - completely straight. Repeat 10 times and change the leg.

Leg exercises: lifting the leg to the side

Stand on slightly bent legs. Clap your hands together in front of you. Raise one leg to the side and slowly lower it to the starting position. By doing this exercise, you will feel your abdominal muscles working. Repeat 10 times and change the leg.

How often do you do leg exercises?

In order to visibly slimmer and shape your legs, you should do this training 2 or 3 times a week. In addition, for quick results, you should exercise aerobics or intervals that will boost your metabolism and accelerate fat burning.

Here are some cardio and interval training suggestions that you can include in your training plan (do them at least 3 times a week on your days off or after leg exercises):

  • cycling interval training
  • cross trainer
  • stepper
  • running - interval training
  • skipping rope

Category:

Anatomy