Has your gym membership expired? No problem! You can always achieve a stunning figure at home. The key to success is a properly designed sports program and healthy nutrition!
A mobile gym that is available at any time of the day and anywhere is a real dream for a busy girl! And we’re not talking about yet another home exercise machine that costs crazy money and then sits in the closet. We're talking about bodyweight training. After all, to be attractive, you don’t have to visit a fitness center, and there’s no secret to how to pump up your legs at home!
Looking in the mirror, any girl will find a whole heap of flaws in her figure: there is excess fat hidden somewhere, it would not be bad to tighten up, but a more graceful curve would not hurt. But even the busiest schedule is not an obstacle to an ideal figure. So what kind of leg exercises for girls can provide you with a result that will make all your friends jealous!
For inspiration, look at one of our workout programs for the gym and move on to its variations at home. You can definitely achieve decent results by training at home.
And forward to the best workouts at home.
Simple exercises for slender legs for girls
To keep your legs slim and pumped up, perform this complex twice a week. This includes squats, swings, jumping jacks and jumping jacks. Let's take a closer look at how each of these exercises works.
Squats with your own weight and improvised weights (1)
This is a basic sports exercise, during which most of the load falls on the leg muscles and lower back. Be especially careful with your squat technique. The lower back should always be straight; you cannot round your back - this will not bring results. When squatting, look straight ahead. And not only because a girl’s head should always be raised proudly, but also because it helps keep her back straighter. Additionally, if you keep your chin down while squatting, you may lose your balance.
Kettlebell Squats
For example, borrow a weight from your husband, a plate, or use a bottle of water. Grasp a small weight with both hands by the handle. Hold it at chest level. This is the starting position. Perform a deep squat. Your thighs should touch your shins. Keep your back straight. The gaze is directed forward. The knees are turned to the sides.
Kettlebell Squats
Plie squats with dumbbells
An alternative technique for this exercise would be the Plie variation. For example, grab a dumbbell with both hands by the base. Stand up straight, place your feet wide. Knees slightly bent. Toes are turned to the sides. This is the starting position. As you inhale, slowly squat until your thighs are parallel to the floor. As you exhale, pushing off with your heels, return to the starting position.
Plie squats
Various variations of execution with lifting the body up and moving the arms to the sides, forward or upward with small loads deserve special attention. In this case, as illustrated in the picture below, you can raise your arms to shoulder level. In this way, the upper body is additionally loaded, you slightly increase the total calorie consumption and qualitatively warm up the body for further work.
Jump Squats
Do you want to have beautiful and high buttocks? Squat. This wisdom has been tested by millions of fitness girls and male bodybuilders. A universal exercise that works even without weights. Add to it jumping from the bottom point and you will get an amazing load on all the leg muscles! Alternate the load according to the level of the squat, from half squat to full.
Half squat jumps
Next in line are more dynamic leg movements.
Various leg swings (2)
Swinging your legs forward and backward is aimed at developing and strengthening the gluteal muscles and quadriceps (this is the quadriceps muscle that occupies the entire front part of the lateral surface of the thigh). By performing swings, you will not only tighten your muscles, but also get rid of excess fat on your thighs.
Swing your leg forward and backward
For variety and better development, we recommend adding other options for performing swings. Alternate them to your heart's content.
Mahi
Swing movements can also be effectively performed from a knee-rest position. In this case, you are doing a more isolating movement on the gluteal muscle. The advantage of this position is better trajectory control and the ability to use small loads and weights on the legs. With them, the quality of your exercises will increase by an order of magnitude!
Swing backwards with a bent leg
As an alternative, we recommend Wall Running , which is a great warm-up exercise. The body should be at an angle of approximately 45 degrees with respect to the wall. Quickly lift the knee of your right leg and lower it back down. Now raise your left knee in the same way. When one knee goes up, the other goes down. Change legs as quickly as possible.
Running in place with emphasis on the wall
Let's move on to the next dynamic movements.
Jumping and stepping onto elevated surfaces (3)
These exercises are aimed at developing the thigh muscles. A great exercise for slender legs that will make you sweat even at home. Use a high chair or stool that you can jump onto.
These variations are arranged in order of increasing complexity.
Stepping onto a bench with a high knee lift
Stand in front of a bench or box. Feet together. This is the starting position. Step your left foot onto the bench. Straightening up, raise the knee of your right leg as high as possible. Place your right foot on the floor, then your left. Repeat the knee-raising step on the other leg.
Stepping onto a bench with a high knee lift
Box Jumping movement came to fitness gyms from CrossFit and quickly gained recognition due to its simplicity and high intensity of fat burning in all major areas of the lower body. Ideally, you will need a wooden cabinet for it.
Box jumping (CrossFit)
Here are some technique tips to help you become a master of this movement:
- Don't linger at the bottom point. This means that after jumping from the pedestal, you need to land on slightly bent legs and from this position immediately jump up, thus jumping onto the pedestal occurs in one movement, thereby saving precious time in the wode.
- Rest upstairs (on the stand). This rule follows from the previous one; if you cannot linger at the bottom point, then the break between jumps must be spent on the stand. An easier option is to step off the pedestal rather than jumping, as shown in the second part of the video.
- Swing your arms. It is very important to swing your arms while doing this, thereby helping yourself to jump up.
- Full straightening . Many athletes, trying to perform jumps as quickly as possible, very often forget to fully straighten up after jumping onto the stand, thereby performing the exercise incorrectly. At the top point you need to straighten up completely, and then jump down.
Half squat jumps
Full squat jumps
Jumping onto a bench with each leg in turn is a fundamental universal movement that can be performed constantly with a firm support.
Stand up straight and place your right foot on a bench or box. The heel should be close to the edge. Push your foot off the bench and straighten your leg. At the top point, change legs. You should land on your right foot and place your left foot on the bench. Continue jumping, alternating legs.
Jumping onto the bench with each leg alternately
And now let's move on to the most useful movements.
Lunge exercises (4)
Let's move on to, perhaps, the most effective and favorite exercises for slender and sculpted legs for girls. These movements involve mainly the gluteal muscles, and a little less the thigh muscles, and together are the first choice for beginners.
Forward lunges alternating legs are distinguished by their versatility. They can be performed with dumbbells, jars of water, even a couple of heavy books. You don't need a lot of space in the room. First, while inhaling, step your right foot forward about 50 cm, keeping your body straight and maintaining balance. Make sure that your knee does not extend beyond your toes when bending slightly, as this increases the load on the knee joint. Your shin should be perpendicular to the floor. A long lunge trains the gluteal muscle, a short lunge trains the quadriceps. As you exhale, push up and return to the starting position. Tip: To work your quadriceps, push off with your fingertips. To give your buttocks a workout, push through your heel.
Lunges forward
Will be more dynamic Walking lunges with weight on shoulders, which will require you to have a little more space in the room. To do this, they can be performed, for example, in the corridor. Control the knee of your back leg, it almost touches the floor. Take no more than 3-4 steps in one direction.
Walking lunges with a barbell on the shoulders
We also recommend trying Back lunges into scissors (Cross lunges, Curtsy squats). Thanks to the crossed position of the legs, similar in technique to a curtsey, the gluteal muscle receives an excellent stretch in the lower phase of the movement. Performing this exercise with dumbbells, a barbell, or even no weight at all allows you to create rounded, toned buttocks, visually lifting them and separating them from the hamstrings.
Back lunges into scissors
And of course let's not forget about Bulgarian split squats, which relate to a similar type of movement. Place your back leg on a raised platform (or in a TRX loop). As you inhale, do a squat while keeping your back straight. When performing the exercise, the front knee should be in line with the foot. At the bottom point, focus on your heel and, as you exhale, straighten your leg to return to the starting position.
Bulgarian squats (lunges)
Static exercises (5)
And in conclusion, we suggest looking at several static techniques in the base of our exercises: “Chair”, “Bridge”, “Plank”. We definitely recommend these exercises at the end of any workout you wish to work your stabilizer muscles.
The classic implementation of the “Chair” can be performed without any auxiliary elements. By squatting, achieve a parallel position between your thighs and the floor. Maintain this position for as long as possible. We recommend starting with 30-40 seconds and gradually increasing by 5 seconds daily until you reach your ceiling.
Static exercise “Chair”
This exercise, in a more complex version, can be performed against the wall with or without various weights.
Wall chair with weights
The most advanced technique will be using the BOSU dynamic platform. An example of implementation is shown in the illustration (from jv.ru) below using a medicine ball.
Although it may seem quite simple from the outside, this technique uses many stabilizing muscles (which fix the position of parts of the skeleton relative to each other, but are not involved in movement). Most often, they are not so developed and do not directly participate in lifting weights or our normal movements. What are the benefits of them? These muscles provide stability to parts of the body for the proper functioning of the remaining muscles.
The Bridge on two or one leg will also be extremely useful .
Lie on the floor with your feet horizontal and knees bent. Lift one leg off the floor, bringing your knee toward your chest. This will be your starting position. Perform the movement by pressing into your heel, extending your hip upward, lifting your buttocks off the floor.
Extending your legs at the hip joints, lift your body, slowly lifting it off the floor. The arms are not tense. Pause for a few seconds, return to the starting position and repeat the exercise.
Wall chair with weights
And in conclusion, let’s look at a more complicated version of the bridge. Lie on the floor with your knees bent. Raise one leg. Using your heel, extend your hip upward and lift your buttocks. Stretch out as much as possible, freeze and return to the starting position.
One leg bridge
An alternative movement option for this muscle group would be the Reverse Straight Arm Plank .
Reverse plank on straight arms
Now it's time to move on to combinations of exercises.
Exercise 1
These look like regular deep squats. Your feet are set slightly wider than your shoulders, and you hold your hands in front of you, as if you were carrying a hot mug of coffee. During the squat, your arms are moved back and slightly to the sides, then you jump and return to the squat. The arms also return to their original position. Keep your back straight, body slightly leaned forward.
You need to jump for thirty seconds. When you move your arms back and jump at the same time, you can feel the work of all the leg muscles perfectly: buttocks, thighs, calves, and then everywhere. The secret is the correct posture and accuracy of performing the exercise in all its phases.
Workouts that will make your legs slim in just a week
Before training, do not forget to warm up thoroughly and warm up all joints of your legs: ankle, knee, hip. This is an extremely important part of your preparation! This way you will protect yourself from knee injuries and get greater benefits from the exercises. After all, even if you train your legs at home with light weights or no weights at all, the safety rules are still relevant!
We recommend performing the following complex as the first workout of the week. For your convenience, it can be performed both in a circular manner and in sequential approaches. In the first week, do 2-3 circles (approaches), in the second - 3-4 full circles (approaches).
Workout for slender legs - 1 workout
Squats with dumbbells
- 3 sets of 15 reps
- Body part: Quadriceps Equipment: Dumbbells
Attention: instead of dumbbells, use any convenient auxiliary weight of 3-5 kg
Stepping onto a bench with a high knee lift
- 3 sets of 12 reps
- Body part: Buttocks Equipment: Body weight
Half squat jumps
- 3 sets of 20 reps
- Body part: Quadriceps Equipment: Body weight
Gluteal Bridge
- 3 sets of 10 reps
- Body part: Buttocks Equipment: Body weight
Attention: gradually increase the time you hold the bridge to 10 seconds
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The second workout will be a little more difficult. This is the main workout of the week. Distribute your forces correctly and do not rush for a quick time when doing squats and lunges at the beginning. In the first week, do 3-4 circles (approaches), in the second - 4-5 full circles (approaches).
Workout for slender legs - workout 2
Plie squats
- 4 sets of 10 reps
- Body part: Quadriceps Equipment: Dumbbells
Attention: If you don’t have a dumbbell at home, you can use a heavier encyclopedia or jars of water instead.
Lunges with dumbbells forward
- 4 sets of 12 reps
- Body part: Quadriceps Equipment: Dumbbells
Swing backwards with a bent leg
- 4 sets of 12 reps
- Body part: Buttocks Equipment: Body weight
Caution: Use light weights if necessary.
Chair against the wall
- 1 minute
- Body part: Quadriceps Equipment: Body weight
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Remember that everyone is different: some people's muscles respond quickly to load, while others will have to put in a lot of effort to load their hips or buttocks. Use this training complex for working out your slender legs at home as a framework for creating your own unique program. For this, you always have the best exercises from this material and access to a complete base of leg exercises with your own weight. Combine them with each other and make every workout interesting!
The most difficult part of a woman's legs is the inner thigh. It's difficult to tone, but fitness professionals know how to tame this area too. Try a workout for the inner thighs from Dmitry Yashankin. You don't need any additional equipment, just you and your desire to become perfect!
If your goal is simply to pump up your legs in the right places, making your shape more rounded, follow the recommendations and train your legs three times a week. Those who want to get rid of extra inches in the thighs and buttocks should include additional cardio exercises in their schedule and increase the intensity of this program.
For example, perform training using the circular method (when all the exercises follow each other in a circle, and then this cycle is repeated), eliminating rest periods between approaches and exercises.
In conclusion, a small bonus for girls who want to optimally pump up their legs. This is a calf workout that can also be adapted to suit your needs at home.
Additional products for thin and slender legs
So that during the process of losing weight, the skin does not sag, but remains taut, you need to take care of it. Creams with a lifting effect, drainage and anti-cellulite wraps, and massage will come to the rescue here. All these remedies also help to make your legs thin and slender. But all this works together with proper nutrition.
Hot wraps are considered the most effective , which can be performed both in the salon and at home. The effect of wraps is achieved not by getting rid of fat mass, but by drainage (removing excess fluid from tissues), which also adds a lot of centimeters. Wraps also work well against cellulite and sagging skin. There are many recipes for leg wraps for weight loss; the essence of this procedure is discussed in more detail in this article.
That’s basically all you need to know if you’re planning to make your legs thin and slender. There are only three rules: balanced nutrition, sports and skin care. You don't have to completely change your lifestyle to do this. Just stop using the elevator, walk to work, get active for any reason. After all, every step will bring you closer to your dream.
Proper nutrition is the key to success in achieving your fitness goals
If your goal is slender legs, you should forget about sugar buns, cakes and pastries. Only proper healthy nutrition and a strict balance between proteins, fats and carbohydrates. But dieting does not mean starving on lettuce leaves. Food for weight loss can and should be tasty. After all, what is the use of a diet if it destroys your psyche and you want to “get off it” faster?
You will find many delicious and satisfying diets with recipes to take proper care of yourself. For example, the article 20 Best Foods for Weight Loss lists the twenty most powerful and nutrient-rich foods that you should definitely include in your diet.
Be sure to add sports supplements to your regimen. Contrary to popular belief, sports nutrition
- suitable for girls and will not turn you into masculine jocks,
- good for your body,
- will help you achieve the desired result faster.
It is especially important to monitor your nutrition at the very beginning of training. But this small sacrifice will pay for itself a hundredfold when you see your stunning figure in the reflection.
| Whey Protein | The most popular protein supplement for muscle growth. The main source of this protein is whey. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
| Glutamine | An essential amino acid that is part of protein and is necessary for muscle growth and support of the immune system. |
| Protein bar | Used as a replacement for a full protein meal when you need to maintain a strict diet to speed up your metabolism. |
Exercises
Simple but regular physical exercises can keep your legs toned. Even 20 minutes of gymnastics a day will have a positive effect on your health. This includes the prevention of varicose veins, stress on muscles, good mood, and improved sleep quality. Don’t forcefully exercise, find an option that you like: a bike ride through the park to your place of work, yoga after waking up or before bed, swimming, jogging, dancing, jumping rope or group classes in the gym - there are a huge number of types fitness, you will certainly find yours if you just start looking.
Leg training supplements for women
Weider | Gold Whey?
- Protein powder with whey protein concentrate, which has a pleasant taste and meets all physiological needs. It has the highest biological value.
- Category: Whey Protein More about the category
Take after training. Dissolve 30 g of powder (this is approximately one tablespoon) in 300 ml of milk.
Weider Gold Whey protein is a protein-based sports nutrition with a very high (compared to analogues) biological value. The drug contains globulin and other useful substances necessary to fuel the athlete’s body during training and rest. Whey protein has the highest biological value, is best tolerated by the body and provides an increase in pure muscle mass. The raw material used is microfiltered protein, which does not withstand high temperatures and high pressure. The product contains essential branched-chain amino acids (BCAAs), which will prevent your muscles from suffering from catabolism, and glutamine. Gold Whey also contains globulin and glycomacropeptides, which are biologically active substances. They promote health in a similar way to probiotics or Omega-3 fatty acids. Gold Whey contains beta and alpha lactoglobulins, which regulate acid-base balance and are energy suppliers. Immunoglobulins strengthen the body's defenses, and glycomacropeptides control appetite. Does not contain aspartame. An excellent choice for beginner athletes looking to increase lean muscle mass.
Academy-T | ViMiLine?
- A complex of vitamins and minerals that helps improve physiological indicators of the body such as endurance, performance, strength potential and immunity.
- Category: Vitamin-mineral complex More about the category
Take 2 capsules daily with meals.
ViMiLine contains all essential vitamins and minerals in an easily digestible liposomal form. Beneficial effects of Vimiline: - REGULATES metabolic processes; — PROMOTES metabolic reactions, construction and protein synthesis; — HAS antioxidant properties; — STRENGTHENS the nervous and immune systems; — SUPPORTS water-electrolytic balance in the body; — STRENGTHENS connective tissue, bones, joints and skin; — ACTIVIZES the growth of muscle mass; — IMPROVES protein absorption.
The rhythm and stress of modern life and the current environmental situation place increased demands on the consumption of vitamins and minerals. At the same time, the body's need for vitamins and minerals among athletes is much higher than among ordinary people. This dictates the need to take vitamin-mineral complexes. The quality of ViMiLine is determined by its specialized microencapsulation technology, which allows substances to be released at specific rates and in specific combinations.
Olimp Sport Nutrition | ARGI POWER Mega Caps 1500 ?
- Arginine in capsules, a food supplement responsible for intense muscle activity, especially for athletes. Arginine, like nitrogen nitrite, helps increase endurance.
- Category: Amino Acid Complex More about the category
Recommended use: 1 to 4 capsules daily before training and before physical activity.
L-arginine is an essential amino acid that the body needs to maintain vital physiological processes. It enhances the body's ability to utilize other dietary nutrients.
VPLAB Nutrition | L-Glutamine?
- Increases muscle strength and endurance, accelerates recovery after exercise, promotes glycogen synthesis in muscles and is the main source of energy for immune system cells.
- Category: Glutamine More about the category
Take 1 serving (5 g, one teaspoon) per day. One of the servings can be consumed before bed.
The use of additional glutamine contained in each serving of VPLaboratory L-Glutamine promotes accelerated muscle recovery, inhibits catabolic processes, and also helps compensate for the lack of energy in cells.
BOMBBAR | Protein bar?
- A sports bar with high protein content and minimal sugar.
- Category: Protein bars
Take between meals 1-2 times a day
It has a delicious taste, quickly supplies the body with multi-component protein, and is excellent for a protein diet. Protein bar “Bombbar”: - will help reduce weight, - nourishes muscle mass, - gives the effect of satiety, - improves the general condition of the digestive system, - promotes the growth of beneficial microflora, - helps maintain healthy blood sugar levels, - does not contain sugar, - does not contains GMOs.
Ingredients: proteins 37% (whey protein concentrate, micellar casein, caseinate), isomaltooligosaccharide, water, crushed peanuts, cocoa butter equivalent, humectant - sorbitol, chocolate (sugar, cocoa mass, cocoa butter, emulsifier - soy lecithin, flavoring ), natural dye - earthenware color, salt, acidity regulator - citric acid, flavorings, sweetener stevioside.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Don't forget about additional nutrition and sports supplements for fat burning. They will take your training and results to the next level.
