There is a stereotype that jogging or running can make your legs strong and fit. Unfortunately, it’s not true. You can lose some extra weight with the help of cardio exercises, however, you cannot give your legs a shape you want with the help of jogging.
You need to make all your leg muscles work and it can be done with the help of strength workout. We are happy to help you with that. Check out the list of exercises that can support you on your way to toned and fit legs. Squats (3 sets with 30 reps) Scissors (3 sets, 12 reps) Lunges (3 sets, 15 reps) Fire Hydrants (3 sets, 15 reps), Glute Bridges (3 sets, 15 reps), Plié squat ( 3 sets 15 reps), Jumping Jacks(3 sets, 20 reps) , Clamshell(at the end of the training)
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- 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.
#2. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
- Lower body until right thigh is parallel to floor and right shin is vertical (it's okay if knee shifts forward a little as long as it doesn't go past right toe).
- If mobility allows, lightly tap left knee to ground while keeping weight in right heel.
- Press into right heel to drive back up to starting position.
#4. Fire Hydrants
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle. Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can. Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso. Reverse the movement to return to the starting position.
#5. Glute Bridges
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight. Place your hands out to your sides palms flat for stability.
=- Raise your glutes off the floor by extending your hips upward while pushing down through you heels. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor. Pause then repeat.
#6. Plié squat
- Stand up straight with a tight core and flat back. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
- Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
- Complete this wide stance squat by having your thighs come parallel with the ground. Pause and slowly return to the starting position without locking your knees. Repeat.
#7. Jumping Jacks
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
- 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.
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