Many women long for tight, toned and strong thighs that look great in shorts and feel just right in a sexy pair of jeans. . For those who feel you have to go to the gym to get a great leg workout, this at-home leg sculpting workout will leave you feeling sore today, tomorrow and day after but it will help reshape your legs, butt and thighs. If you don’t have weights, use canned food of any jugs of water or milk available.
1. Curtsy Lunge
The curtsy lunge targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture.
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
- Return to standing, and switch sides to complete one rep.
- Do three sets of 12 to 15 reps.
2. Jump Squat
While regular squats are great, squat jumps offer a new take on the traditional — one that you’re definitely going to feel in your quads.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- Do three sets of 10 reps.
3. Glute Bridge
The glute bridge strengthens your butt, back, and core, all while working on your stability.
- Lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn’t round and your hips don’t sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
- Do three sets of 15 reps.
4. Deep Squats
Love them or loathe them, squats are one of the most effective exercises you can do. It’s very important, however, that you do them just right to maximize effectiveness and prevent injury.
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
- Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
- Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It’s definitely awkward at first, so don’t expect to master the squat right away. Focus on your form, and then worry about adding reps.
5. Donkey Kicks
The added bonus to this exercises is that it will work the entire leg include your glutes. Just don’t hyperextend your low back as you work your glutes.
- Start on all fours.
- Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.
- Pulse 20 times, and switch legs to complete a set. Do three full sets.
6. Walking Lunges
Consider this a basic lunge with a boost, this move your glutes, hamstrings, and quads, giving you lovely gams and a lifted butt. Walking lunges also make for a great active stretch of the hip flexors, so incorporate them into your warmup or cooldown.
- Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
- Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.
- Do three sets of 20 reps each.
7. Bulgarian Split Squat
- Begin by placing the toes of your right foot on a bench, box, stair or chair, with your left leg straight.
- Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
- Press your left heel into the ground to straighten your left knee. This completes one rep.
- Do 15 reps before switching legs. Do three sets for each leg.
8. High Knees
This is one of the best exercises for your legs – it not only tones your inner thighs but burns loads of calories and gets your heart rate up.
- Stand up straight and place your feet about hip-width apart.
- Place your hands palms down facing the floor, hovering just above your belly button.
- Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.
- As you are alternating knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time.
- Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.