First know that you can’t reduce fat in just one place. Your body takes a little bit of fat from everywhere, more or less in some places due to your genetics. Doing a ton of leg exercises isn’t necessarily going to make all that fat disappear, at least not by itself. We do these exercises to shape and tone the muscles so your legs have a great shape. If you aren’t eating healthy and doing cardio those sexy muscles are going to be hidden no matter how many squats you do. Gaining muscle helps, it increases the metabolism thus burning more calories, but you have to work the rest of your body and have a clean diet too.
Try to do one video or pick five exercises and do 3 sets of 8-12 reps (or until you feel the burn) about 3-4 days a week. Do cardio 3-5 days a week too, it can be running, biking, swimming, Zumba, kickboxing, whatever gets your heart pounding and sweat dripping. You can combine strength workouts and cardio into the same day if you want. Make sure to eat protein after your workouts, it helps build muscle!
These are, in my opinion, the best thigh and leg exercises and videos. I’ve included links to instructions for most of the exercises and a variety that you can do at home or at the gym. If you workout at home try to get some 8-10 lbs dumbbells, or get a backpack/duffel bag and fill it with heavy books to challenge yourself.
If you have access to a gym try these machines & equipment:
I’ve been putting off posting this for months because I keep finding more awesome workouts! I hope you guys find this helpful and have fun trying out all these great workouts. May you burn lots of calories, sweat buckets, and look hot :)
This workout will work every part of your body and get your heart pumping. It took me 40 minutes but sometimes I can be slow. The time passed quickly though.
Standing one leg toe-touch crunches: Stand with your hands above your head. Bring one foot straight forward up to hip level and bring your hands down to touch your toes (or shins), squeezing your abs. Repeat on alternating legs.
Staggered hands push ups: In a plank place one hand at your eye level, and the other below the middle of your chest, with your fingers pointed slightly in. This is easier than a regular push up so if you are trying to work your way up from a knee-push up try this. Using your core helps.
If you have any questions about the other exercises feel free to message me.
When you’re done with the last exercise get into down dog and work on pushing your heels into the ground to stretch out your calves, you’ll need it after the heel lifts.
I put together this workout with 1000 reps. It took me about 45 minutes to do, but I might have been extra slow this time cause I’m tired and I stopped to refresh tumblr a few times. You can do the push ups on your knees if you can’t do regular push ups or if you get tired. You can also do triceps dips. Literally every part of my legs and butt burned at some point in this workout. Calves, inner thighs, outer thighs, quads, hamstrings, hips, glutes. I’ll go over a few of the moves that might be confusing.
Heel Lifts: Standing straight up with your feet hip width & weights in each hand, lift your heels off the floor, squeezing you calves, glutes, and abs. Slowly lower and repeat.
Elevated Hip Lifts: Lay on your back with your feet on a chair/bed/couch. Squeeze you glutes and thighs and lift your hips up so you are in a straight line from your knees to your shoulders. Lower and repeat.
Supermans: Lay on your stomach with your arms out in front of you. As you inhale lift your arms, upper chest, and legs off the floor, so you are balancing on your hips and stomach. Lower down as you exhale. If your arms get tired lower them by your hips but still lift them up.
Laying Inner Thigh Pulses: Lay on your left side, elbow on the floor and hand under your head. Bring your right foot up in front of your hips (knee pointing at the ceiling), hold your ankle with your right hand. Lift your left leg a few inches off the floor and pulse it up and down about 5 inches keeping your foot off the floor.
Kneeling Side Leg Lifts: Kneel on your hands and knees. Lift your left knee and foot out to the side, about the height of your hips, and lower. Repeat 25 times and do the other side.
Hope you all enjoy! Don’t forget to stretch out your legs afterwards.
30 Day Full Body Challenge! :) (DON’T FORGET TO STRETCH AND DON’T PUSH YOURSELF MORE THAN YOU CAN HANDLE! AND DRINK IN BETWEEN WORKOUTS AS YOUR BODY IS LOOSING WATER YOU NEED TO RE-FILL IT OR WHATEVER HEALTH GURU’S AND PERSONAL TRAINERS SAY)