Many women are unhappy with their legs, some think that their legs are too fat and some think that their legs are too thin, but in any case, to correct the shape or change the weight carried on the legs you must perform exercises regularly. That's when the question arises: "What exercises do you need to do for the legs?".
Nowadays you can find information about the most effective exercises in two ways: either go to the gym and hire a trainer, or find video lessons and descriptions of leg training combinations on the Internet. If you are reading our article you have chosen the second method.
It is not enough to know what exercises will help you develop beautiful and slender legs that you can show off in in a few months. It is still necessary to know how often and how to correctly perform these exercises. Today we want to show you a set of exercises that is easy enough and only takes 10 minutes. The exercises are so simple that you can perform them every day. Repeat the full circuit 3 times every day.
READ MORE: 5 exercises to avoid stubborn double chin
#1. Standing Press Ups
- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
- Keeping a tight core, slowly lower your chest towards the wall.
- Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
#2. Wall Sit
- Stand tall against a wall with your head and back touching the wall. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides.
- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
- Return to starting position by straightening your knees and standing tall again.
#3. Jump Squat
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.
#4. Air Squats
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
#5. Side to Side Jump Squats
- Place your feet shoulder-width apart. Bend at the knees while driving your hips back. Keep your chest up and your core tight.
- Remain in a squat stance as you forcefully push off the ground, jumping to the right side. Check your form then repeat, jumping to the other side.
- Keep alternating between sides.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
#7. Plank Knee to Elbow
- Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders.
- Push yourself up into the plank position. Maintaining a tight core and flat back, bring your left knee to your right elbow.
- Pause and slowly return each to the starting point. Repeat with the other side and keep alternating.
- Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
- Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
- Hold for a count of 2 while squeezing your abdominals and obliques. Return to the starting position for a count of one, then repeat.
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