Getting slim, strong legs and shaping the lower body is a dream for many, and you’re probably one of them. You may have tried diets many times to reach this goal but it only comes with regular exercise. So here are the key workouts to strengthen your legs and tone the lower body.
Workout time: 20 , 25 minutes
Tools needed: Yoga mat - dumbbells
Instructions: Wear proper sports clothes so you can do these exercises well.
Forward Lunge exercise:
- Stand straight with your feet a bit apart, about shoulder-width, and your arms stretched straight down by your sides.
- Step your right leg forward until your right thigh is parallel to the ground, your knee bent at 90 degrees, and your left knee touching the floor.
- Keep your upper body as straight as you can, look ahead not down, hold this for a few seconds before standing up again and switching legs.
- Repeat these steps 10 times for 3 sets on each leg.
Squat exercise:
- Stand straight with your feet shoulder-width apart, and your arms stretched down by your sides.
- Keep your back straight and lower down with your knees bent. Stretch your arms straight out in front of your chest.
- Make sure your knees stay properly aligned and don’t go past your feet.
- Return to your starting position and repeat these steps 15 times in two sets.
Donkey Kick exercise:
- Lean on the floor with your elbows and knees, keeping your arms straight.
- Lift your right leg up and stretch it straight back. Hold for a few seconds before going back to start, then lift your left leg.
- Repeat these steps 15 times for each leg in two sets.
Wall sit exercise:
- Lean your back against the wall so your body is fully straight.
- Lower your straight back, resting on the wall, down while letting your knees bend until your thighs are parallel to the floor, and your knees face the top of your foot, not your toes.
- Stay in this position for 30 seconds or more before standing back up.
- Repeat these steps 3 times.
Dumbbell Squat to Overhead Press exercise:
- Stand straight with your feet shoulder-width apart, and stretch your arms straight up over your head.
- Keep your back straight and lower down bending your knees, bend your arms beside your body while holding the dumbbells.
- Make sure your knees stay in a good position and don’t go past your feet.
- Return to your original position, then repeat these steps 15 times for two sets.
Alternative Sprinter Lunge exercise:
- Place your hands so you’re in a plank position, making sure your hands line up with your shoulders.
- Bring your right leg toward your chest so your knee bends 90 degrees max, and stretch your left leg back so you’re ready to run.
- Hold this position for a few seconds before quickly switching legs.
- Repeat these steps 10 times for two sets.
Skater Lunge exercise:
- Stand straight with your back extended, left leg behind your right leg, then bend your right leg slightly forward, point your left leg to the side, and turn your arms toward your left leg.
- Hold this position for a few seconds before switching your legs.
- Repeat these steps 10 times for two sets.
