Discover the best slimming leg exercises to tone up your legs and thighs. Learn how to lose leg fat and reduce thigh fat with a balanced diet and targeted workouts.

Debunking the Myth of Spot Reduction

Before delving into the best leg-slimming exercises, it’s crucial to understand that the concept of spot reduction is a myth. You cannot target fat loss in a specific area of the body by exercising that part alone. Several studies have conclusively proven that this is not a viable approach to reducing leg or thigh fat.

The Key to Losing Leg and Thigh Fat

To effectively lose leg and thigh fat, the focus should be on creating a calorie deficit through a combination of dietary changes and a well-rounded exercise routine. By consuming 500-1000 fewer calories per day, you can achieve a sustainable weight loss of 1-2 pounds per week. Remember, both women and men should not consume less than 1200 and 1500 calories per day, respectively, unless under the supervision of a healthcare professional.

The Power of Cardio

Incorporating cardiovascular exercises into your routine is an excellent way to target leg and thigh fat. Aerobic workouts that increase your heart rate and make you sweat can help you burn calories more efficiently. Aim to increase the intensity of your cardio sessions, as the harder and faster you exercise, the more calories you’ll burn in a shorter period.

Strength Training for Sculpted Legs

While cardio and a calorie-conscious diet are essential, adding strength training to your routine can significantly enhance your results. Strength training, whether with weights or bodyweight exercises, helps build muscle, which burns more calories than fat, even at rest. A combination of resistance training and a healthy diet has been shown to be more effective for fat loss compared to diet alone.

Dietary Considerations for Leg and Thigh Slimming

While there is no specific diet for reducing leg, thigh, and inner thigh fat, certain food choices can support your calorie-deficit goals. Focus on incorporating nutrient-dense, low-calorie foods that will help you feel full and satisfied, while minimizing high-calorie, processed items that can contribute to excess calorie consumption.

Effective Leg-Slimming Exercises

Now that you understand the underlying principles, let’s dive into the best exercises to tone up your legs and thighs. These simple yet effective moves can be incorporated into your fitness routine to help you achieve your desired results.

Squats

What are the benefits of squats for slimming the legs and thighs? Squats are a compound exercise that target multiple muscle groups in the lower body, including the quadriceps, hamstrings, and glutes. By regularly performing squats, you can build and tone the muscles in your legs, which can contribute to a slimmer, more toned appearance.

Lunges

How can lunges help slim the legs and thighs? Lunges are another excellent exercise for targeting the lower body. They work the quadriceps, hamstrings, and glutes, while also engaging the core muscles. Lunges can help shape and tone the legs, leading to a more streamlined appearance.

Calf Raises

What are the benefits of calf raises for leg and thigh slimming? Calf raises target the calf muscles, which can help create a more defined and toned lower leg appearance. By incorporating calf raises into your routine, you can help sculpt and slim the overall look of your legs.

Leg Kicks

How can leg kicks contribute to slimmer legs and thighs? Leg kicks are a dynamic exercise that engages the quadriceps, hamstrings, and glutes. By performing leg kicks with proper form and intensity, you can help tone and tighten the muscles in your legs, leading to a slimmer, more toned look.

Leg Lifts

What are the benefits of leg lifts for leg and thigh slimming? Leg lifts target the hip flexors and abdominal muscles, while also engaging the quadriceps and hamstrings. This exercise can help strengthen and tone the entire lower body, contributing to a slimmer, more defined appearance in the legs and thighs.

Plank Leg Raises

How can plank leg raises help slim the legs and thighs? Plank leg raises combine the core-strengthening benefits of a plank with the leg-toning effects of leg lifts. This exercise engages the entire core, as well as the muscles in the legs and hips, leading to a more streamlined, toned look in the lower body.

Leg-Slimming Exercises: Tone Up Your Legs And Thighs With These Simple Moves

Are you scrambling to find some leg-slimming exercises to help you achieve the slim thighs and toned legs of your dreams? Did you fall off your healthy eating and workout routine while in quarantine? Or maybe you want to look great for the upcoming holidays and start the coming year on the right foot?

2020 has been a tough year, and many of us have not had the time or energy to work out and/or eat right, and the pounds have crept upon us. If you have suddenly realized that your favorite pair of jeans can no longer go past your thighs, you are not alone. If you want to remedy this and are looking for answers to issues such as ‘how to lose leg fat’, ‘how to lose thigh fat,’ as well as ‘exercises for slimming thighs and legs,’ read on to find out more about this.

Tips And Tricks On How To Lose Leg Fat And Tone Down Thighs

Before looking up leg-slimming exercises or other tricks to help with thigh fat, the first and most important thing to realize is that the notion of spot reduction does not work. You cannot eat a certain way or exercise just one part of the body for the fat to ‘melt away’. This is a myth that has been sold for many years, that most people have begun thinking to be true (6).

There are several studies that have gone on to further debunk this myth:

1. In 2011, the results from a randomized controlled trial proved that participants who only completed exercises targeting the abdominals for six weeks found no reduction in belly fat (11).
2. Another study done for 12 weeks in 2015 showed that overweight and obese women who consumed a healthy diet and did abdominal workouts experienced no significant loss in belly fat and circumference as compared to the women who only ate a healthy diet and never worked out for the same duration (4).
3. A clinical trial done in 2013 proved more or less that same thing. 7 men and 4 women were required to work out one leg 3 times a week for 12 weeks. At the end of the trial, researchers found that overall body fat mass reduced by 5. 1%. However, when it came to the legs, there was no discernible difference in bone mass, lean mass, fat mass, or fat percentage in both the control and trained leg. Both limbs remained the same, while the changes they hoped to observe were somehow noticed in the upper body (7).
4. Another study done back in 1971 on tennis players showed no difference in the thickness of subcutaneous fat over the muscles of the arm receiving more exercise than the arm receiving less exercise (12).

With that being said, here are some tips and tricks to help you lose leg and thigh fat:

Leg and thigh fat works in the same way as belly fat or arm fat does. It is caused by an excess amount of calorie intake. When you consume more calories than you burn, the excess energy is stored in your body as fat and can accumulate in your thighs.

To counter this, it is advisable to cut your calorie intake by at least 500 to 1000 calories a day – or 3500 to 7000 calories a week. This results in a sustainable weight loss plan of  1 to 2 pounds a week (2). A point to note is that women and men should not consume less than 1200 and 1500 calories a day, respectively, unless under strict observation by a doctor (1).

If you are wondering how to lose inner thigh fat and slim down your legs, then cardio is a great way to do this. Aerobic workouts boost your heart rate, making your blood pump faster; your breath comes faster and makes you sweat more, which makes you burn calories faster (5).

Always aim to increase the intensity of your cardio workouts as the faster and harder you exercise, the more calories you burn in a short time. The results of a study done in 2014 showed that healthy young women who ran sprints three times a week for 6 weeks reduced their total body fat by about 8% (9).

Read More: Cardio 7 Days A Week: Is It A Safe Approach Or A Ticking Bomb For Your Health? (Based On Science)

While increasing your cardio and reducing your caloric intake can help in how to reduce leg fat, combining cardio, healthy food, and strength training will seriously increase your fat loss. Strength training – either with weights or just bodyweight – helps create muscle, and muscles burn more calories than fat.

While muscle burns about six to seven calories a day, fat burns about three times less than this (10), which means that strength training will increase your chances of slimming down your thighs and legs. A study done in 2017 showed that a combination of resistance training and a healthy diet has better results in relation to fat loss (8).

• Fix Your Diet

While there is no specific diet for reducing leg, thigh, and inner thigh fat, some foods have fewer calories, which will help with your calorie deficit diet. A well-balanced diet to help with weight loss means one that is full of (3):

1. A variety of fruits and vegetables
2. Whole grains, such as brown rice and whole-wheat bread
3. Protein from a range of sources, which may include beans, nuts, seeds, lean meats, and eggs
4. Healthy oils, such as olive oil and nut oils

Your diet should also limit refined carbohydrates, added sugars, and salt (sodium) as well as saturated fats and trans fats, which are often found in your favourite desserts and fast foods.

The Best Leg-Slimming Exercises

Once you have done all of the above, the next best thing to do would be to incorporate leg-slimming exercises into your workout routine. These exercises for slimming thighs and legs will help your body burn fat and increase muscle giving your lower body a slimmer, fitter, and toned look.

Squats

This exercise works the muscles in your quads, hamstrings, glutes, calves, and hip flexors.

• Stand with your feet shoulder-width apart, resting your arms straight down at your sides.
• Bracing your core and keeping your chest high, begin to push your hips back, bending your knees as if you are going to sit down.
• Ensure that your knees do not cave in and when your thighs are parallel to the floor, pause for 2 – 3 seconds.
• Push up evenly through your whole foot back to the starting position.
• Do this up to 20 times for one set.

Fire Hydrants

Fire-hydrants mostly work your butt muscles but are also waist-slimming exercises for legs as they engage your core and inner thigh muscles as well.

• Start on your hands and knees on an exercise mat.
• Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
• Lift your left leg away from your body at a 45-degree angle. Keep the lifted knee at a 90-degree angle.
• Slowly lower your leg to the starting position to complete 1 rep.
• Repeat this 10 times before switching to the other leg and doing the process once more.

Remember to do this whole process in a slow and controlled version to make sure that you are properly working all your muscles.

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Plie Squats

Like squats – and other versions of them – plie squats are great leg-slimming exercises as they work out your legs, glutes, and calves.

• Stand with your feet slightly wider than shoulder-width apart and turn your out into a 45-degree angle.
• Bend knees and lower your torso, keeping your back straight and abs tight. Imagine that your knees need to open wide as you sit down and engage your core by pulling your belly button to your back.
• Squeeze your glutes and come to a standing position.

Side Lunges

For anyone looking into ways on how to lose inner thigh fat, then side lunges are for you. This exercise works out your quads and glutes, while the side-by-side movement places extra strain on your inner and outer thigh muscles.

• Start by standing up tall. You may hold a dumbbell in your hands in front of your chest or use your bodyweight and clasp your hands in front of your chest.
• Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground, and your front knee shouldn’t go beyond your toes.
• Lift your front lunging leg to return to the starting position.
• Repeat 10 to 12 reps on one leg before switching to the other leg. You may also switch off between legs until you’ve totaled 10 to 12 reps per leg.

Side Lunge With Crossover Tap

A variation of the above workout, it exercises your inner thighs, quads, hamstrings, and glutes.

• Stand with your feet together, arms down by your sides.
• Take a wide step to the side with your left foot and bend your left knee, pushing your hips behind you.
• Keep your back flat, eyes looking straight ahead, and reach both arms on either side of your left foot, touching the ground with your fingertips.
• Push off the left leg and shift your weight back into the right foot, reaching both arms up to the ceiling, while you bring your left leg across the front of your body and tap your left toes on the floor, just past your right leg.
• Repeat this for 12 to 15 reps on each leg.

Inner Thigh Pulses

This is a fantastic workout to add to your list of leg-slimming exercises as it works out your inner thighs.

• Start on your side with your neck supported by your hand and your body in a straight line.
• Straighten your bottom leg and bring your top leg in front for support, folding it at the knee.
• Raise your lower leg and pulse for 30 seconds, moving just from your hip joint. Keep your core tight and the bottom leg straight as you lift it.
• Pulse about 12 to 15 times before switching to the other side and repeating the process.

Leg Raises

There are two variations to this workout. Standing leg raises and ones done lying down. Here is how to do a standing leg raise.

• Start by standing in front of a chair or a wall for support and keep your hands out in front of you or resting on your hips. Stand upright with your toes facing forward.
• As you lift your right leg up off the floor with the foot flexed, inhale and shift the weight into your left foot.
• As you exhale, bring the leg back down to meet the left.
• Repeat 10 to 12 times, then switch to the other side.

If this does not work for you or you want a more challenging version try this:

• Lie down on your side, keeping your ankles, knees, hips, shoulders, and ears are aligned.
• Move your legs slightly in front and prop your head on your hand to help with your balance.
• Inhale and engage your core; on an exhale (with your core still engaged), lift both of your legs a few inches off the mat.
• Hold them up for two to three seconds and inhale as you lower your legs back down to the mat.
• Do this eight to 10 times before switching to the other side and repeating the process.

Kneeling Roundhouse Kick

This workout works mainly to sculpt and firm your glutes but also strengthens the hips, tones the thighs, and tightens the core. Kneeling roundhouse kicks are fantastic examples of waist-slimming exercises for legs.

• Start by kneeling on all fours on a mat. Keep your arms extended under your shoulders and knees bent under your hips.
• Keeping the knee bent, raise your left leg up and out to the side until it’s level with your hip.
• Straighten the knee and kick your foot out to the side.
• Return to the starting position, repeat, and then switch legs.
• Do this for 10 to 12 reps for each leg

Lateral Band Walk

Also known as side steps, they workout the muscles in your glutes, thighs, and calves.

• Take your resistance band, place it above each ankle, and wrap it around both legs.
• Position your feet shoulder-width apart, bend your knees slightly and move into a half-squat position to activate your butt and thigh muscles.
• Maintaining the half-squat position, shift your weight over to one leg and take a sideways step with the other leg. Move this leg in and out, sideways, for eight to 10 repetitions.
• Ensure to maintain a low, forward-facing posture, your back straight, and your core is engaged.

The Best Leg-Slimming Exercises While Sitting

If you spend all day seated, you may benefit from doing some leg-slimming exercises while seated. Here are some examples:

Leg Extensions With Resistance Bands

• Find a sturdy chair or bench and attach your resistance band to the leg or base, so it loops around your ankle.
• With your legs at 90 degrees, feel the resistance as you straighten your right leg. Bring your leg back to 90 degrees as you return to your starting position. Remember to keep your back straight and core engaged.
• Do a total of 12 reps before switching and doing the same on the other leg.

Reverse Chair Crunch

Not only does this workout qualify as a leg-slimming exercise, but it also doubles as one of the most effective waist-slimming exercises.

• Sit up straight in your chair with a neutral spine and extend your legs in front of you.
• Place your palms on either side of your body, flat on the seat of your chair.
• Squeeze your legs together, then lift them so your feet hover one inch off the ground and your thighs are lifting slightly off your chair.
• Spread your legs up to 2 or 3 inches apart, then tap them together.
• Do this 8 to 10 times before releasing and lowering your legs.

This movement works out your core muscles and helps burn fat and build your leg muscles.

The Bottom Line

Leg-slimming exercises will help burn fat and tone the muscles in your legs and thighs; however, they won’t work on their own. As mentioned above, spot reduction doesn’t work, and thus these exercises for slimming legs and thighs should be included in a well-rounded, full-body workout. Ensure to also reduce your calorie intake and eat the right foods to help with weight and fat loss.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. Calorie counting made easy (n.d., health.harvard.edu)
2. Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
3. Eating & Physical Activity to Lose or Maintain Weight (2019, niddk.nih.gov)
4. Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments (2015, pubmed.ncbi.nlm.nih.gov)
5. How Cardio Exercise Can Help You Lose Weight (2019, verywellfit.com)
6. Myths and Misconceptions: Spot Reduction and Feeling the Burn (2013, acefitness.com)
7. Regional fat changes induced by localized muscle endurance resistance training (2013, pubmed.ncbi.nlm.nih.gov)
8. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial (2018, pubmed. ncbi.nlm.nih.gov)
9. Running sprint interval training induces fat loss in women (2014, pubmed.ncbi.nlm.nih.gov)
10. The Amount of Calories Muscles Burn (2020, verywellfit.com)
11. The effect of abdominal exercise on abdominal fat (2011, pubmed.ncbi.nlm.nih.gov)
12. Thickness of Subcutaneous Fat and Activity of Underlying Muscles (1971, acpjournals.org)

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I tried the Emi Wong Slim Legs in 20 days workout — here’s what happened

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(Image credit: Emi Wong)

 If you fancy a beginner-style, bodyweight leg workout, I’ve found it. YouTube star and social media influencer Emi Wong has created a quiet leg day workout named, “Slim Legs in 20 days! 10 min No Jumping Quiet Home Workout” which has over 30 million views on YouTube. Intrigued, I unrolled my yoga mat to find out more.  

Wong claims that doing the 10-minute workout for 20 days will have you well on your way to Kendall Jenner pins. As a personal trainer, I will add that genetics plays a huge huge role in the shape of your body. Please don’t think that you can lengthen your legs (unless you want to experience some type of 14th-century torture machine — not recommended) doing any exercise. You can, however, make your legs look leaner and more toned with the right exercise regime.  

The Emi Wong legs workout consists of 10 moves, done for 30 seconds each with a 15-second break between each exercise. Emi has placed a timer in the top right corner of the screen so you know exactly how long is left. This is useful, particularly for the squat hold, when your legs are on fire. The workout itself is beginner-friendly, and as it’s a no-jump workout, it’s ideal for those who live in an apartment with people below them, or anyone who doesn’t want to disrupt family or friends that they live with. 

Throughout the workout, Emi is seriously motivational and her constant positivity is really contagious. If it’s calorie-burning you’re after, this workout racked up 67 calories according to my Apple Watch. If you did the workout a few times through as Emi recommends you do as you become more experienced, then you’d burn around 200 calories. Read on to find out what happened when I tried  Emi Wong’s Slim leg workout. 

What is the Emi Wong slim legs workout?

If you don’t fancy following along with the workout on YouTube I’ve written out the exercises below so you can do them in your own time. For any of the moves below that focus solely on one side, Emi repeats them on both sides. 

Outer leg lift and circle

Lie on your right side, with your right hand propping up your head and your right upper arm on the floor. Bend your right leg slightly, but the left leg above should be straight. For 15 seconds, pulse the left leg up and down, then for the next 15 seconds, make small, consistent circles with the left leg. At no point should the left leg touch the floor.

Ballet lift

For this move, you’ll want to be in the same position as the exercise above. This time though, life the leg left far higher before bringing it back down just above the right leg.

Bottom leg lift

Again, lie on your right side. This time, straighten the right leg, and bring the left leg over the top, bending the left knee and place the left foot in front. Make small pulses with the right leg up and down from the floor for 30 seconds.

Glute bridge hold

Lie back on the floor, knees bent and feet flat on the floor. Lift your hips and lower back off the floor so that your thighs and torso make a diagonal line from your knees down to your head on the ground. Hold this, squeezing your glute (bum) muscles for the whole 30 seconds. Here’s more information on how to do a glute bridge hold. 

Donkey pulses

Start in a tabletop position on all fours. Straighten your right leg and extend it out behind you. Pulse the right leg up and down, squeezing your right glute throughout.

Squat and front lunge

Stand with your feet hip-width apart, push your hips back and squat down, before pushing up through the heels to rise. Once you’ve stood up, immediately take your right leg in front, bend the knee and drop down into a lunge. Push up through the right heel, and place the right foot back into its squat position. Drop back into a squat then go straight into a left front lunge. Keep alternating lunges, with a squat in between. Here’s more information on how to do a forward lunge. 

Side kicks

Stand tall, engage your core and kick out the right leg all the way to the side. Then, go again on the other side with the left leg. Keep alternating between the right and left leg for the whole 30 seconds.

In out squat

Start with legs close together, before pushing your hips back and dropping into a close-leg squat. As you rise, step the right leg out so your feet are hip-width apart. Then drop down into a squat, maintaining a flat back. As you rise, step that right foot back in and drop back into a close-leg squat. Keep alternating between the two squats, taking legs in and out.

Reverse lunge pulses and knee raise

Stand tall, engage your core and keep your back flat as you take a big step back with your left leg. Bend both knees as you drop down into a reverse lunge. Add two pulses, before you push up through the front right heel. As you bring your left leg back to the start, lift the left knee up to your torso before you place your left foot back on the floor. Then go again on the other side.

Sumo squat pulses

Take a wide stance for this, with your feet unnaturally wide and your toes pointing out slightly. Drop into a squat, back flat, and gaze forward, with hands together in front of your chest. Stay down for the entire 30 seconds, pulsing up and down.

Sumo squat hold

Drop down into the sumo squat, and stay here for 30 seconds.

I tried the Slim Legs in 20 days workout: here’s what happened 

I found some floor space, did a couple of lower body stretches, and off I went with the Emi Wong slim legs workout. I actually really rate Emi; she’s motivational without going overboard and she doesn’t waffle on for ages before or after the workout itself. Plus, she has a very cute dog.

After just two of the moves focused on my left leg, I was feeling a burn in my outer left thigh. I had to pause on the ballet lifts to compose myself. Some of the other moves, however, such as the glute bridge hold and the sumo squat pulses felt pretty pointless as I barely felt a twinge. However, I do train my lower body a lot and this may be why these bodyweight moves didn’t seem to do much for me.

That said, by the end of the 10 minutes, my legs definitely felt a little on fire. Perhaps some ankle weights would have added an extra layer of intensity to this workout as I’m not sure it would give you the results outlined without adding some weight.  

As a personal trainer, I will always encourage clients to add resistance-based exercises to their routine when they hope to help tone and target certain body parts. If it’s lean muscle you want, incorporating weights is an absolute must. That said, this short and sweet workout is an easy way to learn some new moves and activate the lower body muscles.

Read what happened when I tried (and didn’t rate) this Daisy Keech workout. For more workout inspiration, check out the best free ab workouts on YouTube here, how I tried this 7-move kettlebell leg workout to build bigger legs — and wow as well as the best plank variation to work your stabilizer muscles. 

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Lucy is a freelance health and fitness journalist as well as a pre and post-natal personal trainer. Although a sweaty gym session (skipping rope is a must) is her favorite way to ‘relax’, she’s also a fan of bingeing on The Office, snacking on chocolate-coated raisins, and fizz-filled brunches with friends. 

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Strong legs are the key to excellent physical shape. Thanks to pumped up muscles, it will be easier for you not only to play sports, but also to walk a lot and do your daily activities. If you want to get your feet in order, follow our advice.

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Perfect legs

Leg exercises

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Reshaping the legs through training is much easier than other parts of the body. The fact is that the legs are almost always involved in physical activity. And even ordinary daily activities can affect their improvement.

If you want to pay special attention to your legs and get them in order quickly, try these exercises. The beauty of the legs with their regular performance is guaranteed! The main thing is to learn the rules for their implementation and choose your own effective pace of training.

10 Leg Slimming Exercises

1. Squats

Squats are one of the best leg toning exercises. It also improves the shape of the buttocks, thighs and abs. In addition, squats are ideal if you have back problems. If you perform them standing up and without additional weight, there will be no back strain.

For balance or extra support, squat while standing against a wall, next to a chair or the edge of a table, with one hand on an object. The main thing is to try not to transfer all the weight on your hands, focusing on the lower part of the body.

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2. Lunges

Lunges target hips, glutes and abs. This movement tenses both legs at the same time, developing strength and endurance.

3. Plank with leg raises

Regular planks target the upper body, core and thigh muscles. To complicate the exercise, you can add leg raises to strengthen the buttocks and upper legs.

4. Deadlift – no weights

Single leg deadlift will shape the glutes, thighs and upper legs. Place your hands on a wall or chair for balance.

5. Knee flexion with ball

Knee flexion on an exercise ball quickly tones the legs. This works the calves, shins and abs. But, of course, you have to spend money on the ball.

6. Step up

Steps are like squats, but only on one leg. Repetitive movements engage the hips, thighs, and buttocks. To perform the exercise, you will have to buy a special platform for aerobics.

7. Box jumps

In addition to the usual steps, you can jump on the aerobics platform! This explosive workout is one of the best ways to tone your legs, glutes, and core. The main thing is to put maximum emphasis on the upper part of the legs so as not to damage the knees while jumping. It is best, before starting such workouts, to consult with a trainer so that he shows you how to properly strain your muscles when performing this kind of exercise.

8. Skater jumps

Skater jumps or side jumps work the leg muscles well. This high-intensity movement also improves lunge strength and physical ability.

Start with small jumps, and over time you can increase the loads.

9. Band Leg Press

A regular workout band can mimic a professional machine. This exercise targets the glutes, quads, hamstrings, and calves. To begin with, try to work out with a well-stretched tape, and over time it can be replaced with a tighter version.

10. Bridge

Bridge tones hips, thighs, buttocks and core. To complicate the exercise, you can tighten the hips with a rubber band.

Are you satisfied with the shape of your legs?

4 leg tightening exercises

1. Downward facing dog

Downward facing dog works on stretching the whole body. This is a standard yoga pose that is great for strengthening the legs.

2. Sitting toe touch

This exercise targets the thighs, calves and shins. Try to reach the end of your legs and touch your hips with your belly. By the way, it also improves stretching!

3. Chair Pose

Chair Pose is a powerful stretch in the yoga system. This exercise works the hips and ankles, making it a great option for toning your legs.

4. Warrior I

Another yoga leg stretch is Warrior I. This full body asana works the buttocks and thighs and improves posture.

5 Ways to Tone Your Legs Quickly

1. Walk More

The simplest aerobic activity, like walking, is one of the best exercises for toning your legs. Go whenever there is an opportunity to refuse transport. Over time, you can switch to running or start walking uphill.

2. Bicycle training

Cycle training is now fashionable and one of the fastest ways to get your legs in order. It’s a high-intensity workout, but it’s a lot more joint-friendly than standard jogging.

3. Sprint uphill

Uphill sprints are the best way to get your legs working. This powerful exercise will build muscle strength and improve endurance. It is not necessary to arrange long runs. For starters, 4-6 sets of 10-20 seconds are enough, on a high hill. Take 3-minute breaks and continue your workout.

4. Dancing

Dancing is a fun and quick way to tone your legs. You can attend classes or study by video at home. Choose what is closer to you – hip-hop, twerk, classical or pop dances. All kinds of dances will be good for the legs and for all other muscles of the body.

5. Rope

Jumping rope also trains leg muscles. They act on the calves while increasing the heart rate.

Start by jumping rope for 20 seconds in a row. Aim for 60 seconds and multiple sets.

Losing Belly Fat: 6 Easy Ways

4 Ways to Strengthen Your Legs

1.

Pause and Hold bonds for muscle contraction. Thanks to the contraction, there is an additional involvement of the muscles, and at the same time there is even more strength for further training!

2. Don’t forget to rest

Do not overexert your legs – this can slow down recovery and weaken, “hammer” the muscles. Instead, let your feet rest. A short break will restore strength and improve training results.

3. Focus on the weaker leg

From time to time, pay attention to the non-dominant side of the body to improve its endurance. It is especially easy to do this when you are walking up the stairs. If you always do everything from the dominant leg, muscle imbalance can develop.

4. Don’t forget the exercise mat

Perform all exercises on a soft mat. This way you will not damage your knees, reduce discomfort, but at the same time increase the load on your legs, because performing tasks is much easier than on a hard surface.

4 nutritional tips that will help keep your legs slim

1. Stay hydrated

The body stores carbohydrates as glycogen and uses them as an energy source during exercise. But poor hydration accelerates the use of glycogen, which leads to rapid muscle fatigue and reduced performance. Try to drink water every day or even more. This is especially important on hot days.

2. Eat enough calories

Eating enough calories is key to building muscle. It gives energy and maintains strength in the legs and body.

To find out your calorie intake, use online calorie counters or contact a nutritionist. And do not forget about the correct ratio of proteins, fats and carbohydrates in the diet!

3. Eat a balanced diet

To maximize the strength of the body and legs in particular, eat a balanced diet. This includes adequate hydration and proper intake of macronutrients.

Eat more protein and carbohydrates after training. Carbohydrates replenish muscle glycogen stores, while protein promotes muscle recovery.

4. Avoid added sugar

Foods with added sugar contain low quality calories. This can contribute to an undesirable increase in the volume of the legs.

Limit or avoid sugary foods in general. This category includes sweetened drinks, breakfast cereals, and shelf-stable snacks. Instead, eat more unprocessed whole foods.

3 simple tips to improve all those efforts

Of course, exercise, high activity and proper nutrition are the main components of a slim figure. But these factors are also important for maintaining the beauty of the legs.

1. Wear compression leggings

Wear compression leggings and tights between workouts. This improves blood flow and supports muscle recovery after exercise.

2. Get up often

A sedentary lifestyle is the main problem of modern people. This can contribute to muscle loss and weakness in the legs.

Get up every 20-40 minutes to keep your legs strong. You can also stretch or do light exercise every 60-90 minutes.

3. Get enough sleep

Sleep is an important part of muscle recovery. During deep sleep, the body releases hormones that repair cells and tissues. Sufficient rest also maintains optimal performance during leg workouts.

Top 30 best exercises for slender legs + plan (PHOTO)

We offer you a ready-made set of exercises for slender legs, which will help you achieve tightened thighs without problem areas and elastic buttocks. For training, you will not need anything other than comfortable clothes and sneakers. Create your own set of exercises for slender legs from the ones below or do everything from the list – and the result will not be long in coming.

Slim Leg Workouts (Round 1)

In the first round of the Slim Leg Workout, you’ll find multi-joint strength exercises that will work your quads, hamstrings, and glutes. The advantage of multi-joint exercises is that during their execution not only the target muscles of the legs work, but also other muscle groups: back, abs, core. You will work on slender legs and getting rid of problem areas throughout the lower body.

Perform each exercise for the specified number of repetitions. Repeat round for 2 rounds. Rest between exercises 10-15 seconds, between rounds 1 minute. Approximate total time for two circuits is 15 minutes, but the exact time will depend on your speed of execution, the length of the breaks and the pace of the workout as a whole.

See also:

• Top 20 exercises for slimming the abdomen
• Top 30 static exercises for slim legs

1. Squat with calf raise

Stand up straight with your feet slightly wider than shoulder width apart, arms folded at your chest. Squat down by pushing your pelvis back. When lifting up, rise on your toes, stretching your body into a string. Get down on your heels, do a squat and repeat all over again.

Be sure to keep your weight on your heels as you squat to maintain balance during the Slim Legs exercise. Do not squat from the top point, remaining on your toes. Lower your heels first, then squat. The exercise involves not only the buttocks and thighs, but also perfectly loads the calves, abs, trains balance and coordination.

How many to do: 15 reps.

2. Advance Squat

Place your feet together with your toes pointing out slightly. Get down into a semi-squat and fix the position. Then take a step to the side to the right, and then to the left, without straightening your knees. Keep your back straight, to do this, raise your chin and look forward, feel how the press tenses up, it also helps to keep balance. Read more about how to squat properly.

This exercise focuses on the quads and adductors, but it also works the buttocks well, promoting muscle growth and relief. Additionally, advancing squats will make you stamina and physically stronger.

How many to do: 10 reps per side.

3. Throbbing lunge in place

Lunge forward, making sure that the thigh of the front leg and the lower leg of the back leg are parallel to the floor. The knees do not go beyond the socks, the back is straight. From this position, make 3-4 pulsating movements and straighten your knees, rising into a high lunge.

This exercise combines strength and isometric exercise and maximizes the load on the muscles of the thighs and buttocks. As a result, not only fast, but also slow muscle fibers are involved, which makes the legs strong, toned and embossed.

How many to do: 10 reps first on one side, then on the other side.

4. Plie Squat

Stand in the starting position of plie, turn your toes out to the sides. Get down into a plie squat with a flat back, without taking your pelvis far back. Do not tilt the body forward so as not to reduce the load on the inner thigh. Squat down to parallel with the floor, keeping your hands at your chest to maintain balance.

This is one of the classic slim leg exercises that helps to strengthen the muscles of the inner thighs so that the legs become lean and toned. Plie also improves leg flexibility and coordination.

How much to do: 15 reps.

5. Plie Squat Toe Raises

Stand in the starting position for the Plie Squat, toes apart. Do a squat with your arms folded at your chest. At the bottom point, lift your heels off the floor and rise on your toes, drop on your heels and repeat again. If you find it difficult to keep balance, you can alternately lift one and the other heel.

This effective Slim Legs workout strengthens the thigh muscles, helps to get rid of cellulite, tightens the calves and inner thighs. Also, the exercise improves coordination of movements, grace and trains balance.

How much to do: 15 reps.

6. Diagonal Lunges

Stand with your feet shoulder-width apart and lunge backward diagonally until your lower leg is parallel to the floor. The thigh of the front leg forms a right angle with the lower leg. Step back and lunge with the other leg. You can perform diagonal lunges at first only on the right leg, so it will be easier for you to keep your balance.

In training for slim legs, lunges are responsible for the shape of the buttocks, because when they are performed, the entire spectrum of the gluteal muscles is involved. In addition, diagonal lunges are one of the best exercises for the outer and inner thighs. In order not to lose balance during such lunges, place your feet slightly wider than your shoulders and step at a slight angle.

How many to do: 10 reps per side.

7. Deep back lunges in half squat

Lower yourself into a half squat, knees not in front of your toes. Take your right leg back, transferring your body weight to it and straightening it at the knee. Return to a half squat and then take your left leg out. Perform the exercise alternately on both legs. Maintain a semi-squat position throughout the exercise to strengthen the work of the muscles.

This effective and simple exercise for slim legs not only works the thighs and buttocks, but also engages the abdominal muscles, as well as trains balance, improves coordination and forms a beautiful body shape. In addition, the exercise perfectly pumps the back of the thigh.

How many to do: 10 reps per side.

8. Forward swings with pulsation

Stand up straight, put your hands on your belt. The foot of the right leg is turned to the side. Raise your straight right leg, swinging forward. Hold the leg in the upper position and make three pulsations. Maintain balance, body weight is transferred to the supporting leg. Keep your back straight and do not bend your knee.

A fun static-dynamic exercise that fits perfectly into your slim leg workout, strengthening your quads and front of your thighs. In addition, forward swings with a straight back develop grace, coordination, and improve posture.

How many to do: 10 reps first on one side, then on the other side.

Exercises for slender legs (Round 2)

In the second round, complex functional exercises predominate, providing not only anaerobic, but also aerobic load to the body. Dynamic exercises for slender legs will not only keep you from getting bored, but will also help develop endurance, coordination and strength.

Perform the indicated number of repetitions of each exercise. Repeat round for 2 rounds. Rest between exercises 10-15 seconds, between rounds 1 minute. Approximate total time for two circuits is 15 minutes, but the exact time will depend on your speed of execution, the length of the breaks and the pace of the workout as a whole.

See also:

• Top 20 best leg exercises with dumbbells
• Top 50 effective leg exercises at home

standing position, feet slightly wider than shoulders , do a wide squat. Straightening up, step your right foot forward and turning the supporting leg slightly to the left, do a squat. Repeat one more time and begin to move back, squatting for each step. In total, you should get three squats forward and the same number back – this is one repetition.

Please note that the left leg becomes the supporting, axial, as you move only with the right. For a symmetrical load, you can use the right as an axial, stepping in a circle with your left foot.

How much to do: 3 repetitions of 6 squats, first on one side, then on the other side, i.e. total 18 squats on one side and 18 squats on the other side.

2. Forward Lunges

Stand straight and lunge forward with your right foot. The knee of the front leg does not come over the toe, and the thigh is lowered to parallel with the floor. Return to the starting position and repeat the lunge with your left foot. Read more about how to do lunges and how to do lunges forward.

Classic lunges are a great exercise for slender legs, which will help to make the buttocks round, and the legs – embossed and toned. In this version of the lunges, the emphasis is on the quadriceps and gluteus maximus muscles, but the abs and core also work.

How many to do: 10 reps per side.

3. Squat + side kick

Perform a classic squat. When lifting up, make a dynamic kick with your foot to the side. Squat down again and at the top point, repeat the kick with the other leg. You can kick alternately with each leg, or first do all the repetitions for one leg and change sides.

The exercise is perfect for training slender legs, as it involves the inner and outer thighs, the middle and large muscles of the buttocks. The oblique muscles of the press are also included in the work, which will be an additional bonus.

How many to do: 10 reps per side.

4. Side lunge

From a standing position, lunge to the side with your right leg, lowering until your thigh is parallel to the floor. The left leg remains straight, the weight of the body is transferred to the right leg. Hands can be held at the chest, at the waist, or stretched forward. Don’t forget to repeat the exercise on the other side.

This effective exercise for slender legs engages the adductors, strengthening the inner thighs. Also, the exercise is useful for the flexibility of the legs and the mobility of the pelvic joints. Read more about the side lunge.

How many to do: 10 reps first on one side, then on the other side.

5. Pulsing Squat with Leg Raise

Place your feet slightly wider than your shoulders, do not turn your toes. Squat down until your thighs are parallel to the floor, with your torso slightly bent. This is the starting position. Begin to perform pulsating movements, raising and lowering the pelvis. At the same time, spread your socks and knees as far as possible to the side, turning on your heels. On each pulsation, bring your socks together and spread them apart.

This exercise fits perfectly into a workout for slim legs, as during it the muscles of the thighs and buttocks are in constant tension. This pulse squat combines the effectiveness of both the classic and the sumo squat, making it very effective for weight loss and relief.

How many to do: 20 pulsating movements.

6. Abduct Lunges

Lower into a classic lunge with knees at a 9 angle.0 degrees. Straighten your front leg, transferring your body weight to it. Kick back with your back leg, then lower back into a lunge. Perform the exercise with concentration, tighten your abdominal muscles to better maintain balance.

This effective exercise for slim legs not only works the thighs, buttocks and lower legs, but also engages the abdominal muscles, as well as trains balance, improves coordination and forms a beautiful body shape.

How many to do: 10 repetitions, first on one side, then on the other.

7. Diagonal Deep Lunge

Do a classic squat almost to the parallel of the thighs with the floor and, from the bottom point, step your right foot back diagonally, lowering into a deep lunge. Come back and repeat the lunge with your left leg, remaining in a squat.

During this exercise, the muscles are constantly in tension, as in a static load, when slow muscle fibers are involved. At the same time, dynamic movements will engage fast muscle fibers, and as a result, you will work your legs as accurately and deeply as possible.

How many to do: 10 reps per side.

8. Standing Swings

Stand straight, feet together, toes pointing forward. Swing to the side with a straight leg. Keep your hands on your belt, make sure your back is straight and your chin is pointing forward. You can do a couple of pulsating movements at the maximum point if you want to complicate the exercise.

While back swings strengthen the buttocks, side swings work the adductors, tightening the inner thighs. As a bonus, the exercise improves the flexibility of the legs and makes the posture graceful.

How many to do: 10 reps first on one side, then on the other.

Slim Legs (Round 3)

In this round you will work the back of your legs, target your glutes and strengthen your inner thighs. When doing exercises, do not rush and do not try to increase the range of motion, because this will reduce the effectiveness of the workout. Perform each movement slowly and consistently, feeling the tension in the muscles being worked out.

In addition, the following exercises are great for strengthening the buttocks, which is very important for getting rid of riding breeches. The stronger your gluteal muscles, the better the “ears” on the hips are pulled up, which means that the legs become more slender.

Perform each exercise for the indicated number of repetitions. Repeat round for 2 rounds. Rest between exercises 10-15 seconds, between rounds 1 minute. We recommend performing exercises No. 2, 3, 4, 5 first on one side, then on the other. Approximate total time for two circuits is 15 minutes, but the exact time will depend on your speed of execution, the length of the breaks and the pace of the workout as a whole.

1. Plank leg raises

Stand in a plank position with straight arms and swing backwards with each leg alternately. Raise each leg to tension in the buttocks, you should not strive to make the swing as high as possible, it is important to feel the work of the muscles. With each swing, the pelvis can move a little up, there is nothing to worry about, the main thing is not to round your back, slightly bending in the lower back.

Plank exercises are considered one of the most effective, because in this position almost all muscle groups are included in the work: back, core, chest, legs, buttocks.

How many to do: 10 reps per side.

2. Leg Swing Up

Get on all fours and lift your bent knee up. The thigh should be parallel to the floor, this is how the load on the buttocks becomes maximum. Keep your hip tight by focusing on target muscles as you perform this exercise for slim legs and a beautiful booty.

How much to do: 15 reps + 15 pulsating swings at the end of the set.

To pump your legs even more, use the pumping technique: hold at the top point and make a few pulsating movements. The pulse variation can be done at the end of each rep or only at the end of the set.

3. Straight leg swing

From the position on all fours, straighten one leg and lift it up, making a swing. Move slowly, don’t try to swing as high as possible, otherwise you will concentrate on stretching the muscles, and not on pumping them. Repeat for the other leg.

In addition to the buttocks, back swings actively engage the biceps of the thigh, “turning off” the quadriceps, which makes the back of the legs embossed and toned.

How much to do: 15 reps + 15 pulsating swings at the end of the set.

You can pump your biceps and buttocks even better if you pump: fix your leg at the top of the swing and make several pulsating movements with a small amplitude.

4. Left-right leg swing

Standing on all fours, straighten one leg and swing, lowering the leg to the side. Then swing up and lower your leg diagonally so that the straight leg is behind the supporting leg. The leg should move along the path of the arc. Perform the exercise slowly so that the muscles are involved in the work as much as possible.

In order to evenly pump the muscles of the thighs and buttocks, include all types of swings in your workout for slender legs, as they are responsible for working out different muscle groups. Mahi in each direction perfectly strengthen and tighten the inner and outer thighs, making the skin supple and the muscles strong and strong.

How many to do: 15 reps.

5. Fire hydrant

Get on all fours and, without straightening your knee, swing your leg to the side. Feel the muscles in your inner thighs and buttocks tighten. Raise your leg at a 90-degree angle so that the muscles are in maximum tension. Do the same with the other leg.

This is another type of swing aimed at working out the small gluteal muscles. The exercise is great for “finishing off” the buttocks in order to get toned and embossed forms.

How many to do: 15 reps.

6. Bridge Leg Raises

If you want to improve the effectiveness of the glute bridge, do leg raises while doing it. To do this, lie on your back and lift your pelvis up. Lock in and begin to alternately lift each leg up. Do not unbend your knees and make sure that the body does not sag when lifting your legs, to do this, keep your buttocks tense.

The bridge is one of the most effective exercises for slender legs and toned buttocks, as it helps to work out the gluteal muscles almost in isolation. Raising the legs makes the exercise more effective due to the dynamic movement of the legs with a constant tension of the buttocks.

How many to do: 15 reps per side.

7. Bridge Raise

Bridge variation for spot work on the buttocks, especially the outer area of ​​the gluteus maximus, as well as the inner thigh. To perform, lie on your back and lift your pelvis up, feet together. At the top point, spread your legs with maximum amplitude, then bring them together and repeat the movement.

This exercise actively works the gluteus maximus muscle, which is responsible for the round shape of the buttocks. In training for slender legs, be sure to include the glute bridge and its variations in order to precisely pump the buttocks and thighs from all sides.

How many to do: 15 reps.

Slim Legs (Round 4)

Round 4 of the Slim Legs workout completes the fourth round, in which you will perform Pilates exercises: swings, stretches and others aimed at point work out of problem areas of the hips and buttocks. In this round, as in the previous one, the exercises should be performed slowly, concentrating on each movement.

Perform each exercise for the indicated number of repetitions. Repeat round for 2 rounds. Rest between exercises 10-15 seconds, between rounds 1 minute. We recommend doing exercises No. 1, 2, 3, 4 first on one side, then on the other. Approximate total time for two circuits is 15 minutes, but the exact time will depend on your speed of execution, the length of the breaks and the pace of the workout as a whole.

1. Straight leg swing on the side

Lying leg swings work out the small and medium gluteal muscles, involve the adductor hips. To perform, lie on your side, leaning on your forearm. Raise the leg at an acute angle, feeling the tension in the muscles of the thighs.

A common mistake when doing this exercise for slender legs is to swing too high, causing the target muscles to relax and offset the benefits. An angle of 45 degrees is considered optimal for a quality load on the muscles.

How much to do: 15 reps + 15 pulsating swings at the end of the set.

To make the exercise even more effective, complete the set with pulsating movements at the top point.

2. Side leg rotation

Remain lying on your side, resting on your forearm. Raise your top leg up to a 45 degree angle and start rotating clockwise. Do not relax the leg at the bottom point, keep the muscles in tension.

Despite the fact that this exercise from training for slender legs will seem quite easy to many, during it the muscles are constantly in tension. In addition, the exercise works out the joints, improving their mobility, and promotes flexibility.

How many to do: 10 reps clockwise and 10 reps counterclockwise.

3. Adduction of the hip on the side

Lie on your side, leaning on your forearm. The top leg is bent at the knee and in front of the bottom. Raise your straight lower leg up to a 45 degree angle.

Incorporate this simple exercise into your slim leg workout to get a good workout on your adductors and get rid of problem areas on your inner thighs. When performing, try not to relax the muscles at the lowest point, otherwise the effectiveness of the exercise will decrease.

How many to do: 15 reps + 15 pulsating lifts at the end of the set.

To get the most out of your adductors, do a few pulses at the end of a set.

4. Leg rotations for the inner part of the thigh

And one more high-quality exercise for slender legs, namely to work out the adductors of the thighs. To do this, lie on your side, lean on your forearm and bend your top leg at the knee, placing it behind your bottom leg. Raise your lower leg and rotate in a circle.

During circular movements, the muscles are constantly in tension, which makes the exercise particularly effective. And, as a bonus, during rotations, the core and abdominal muscles work.

How many to do: 10 reps clockwise and 10 reps counterclockwise.

5. Stretching on the back with a pulse

To perform the exercise, lie on your back and raise your straight legs up. Spread your legs at a right angle and at the bottom point make two energetic “pulses”, then bring your legs together.

Do not spread your legs too much, otherwise you can stretch the ligaments. But stretching at an acute angle will not bring much benefit, because the muscles will not have time to get involved in the work. Do the exercise regularly to not only make your legs thinner, but also improve their flexibility or even sit on the splits.

How much to do: 15 reps.

6. Scissors

This easy exercise is perfect for completing a workout for slender legs, as its effect is more “finishing” than working through. Lie on your back and lift your legs up. Do classic scissors at a dynamic pace.

During the exercise, it is not recommended to bend your knees, as the load on the hips is reduced. If you lower your legs slightly at an angle, the press will turn on, and the exercise will become more difficult.

How many to do: 15 reps per side (30 overlaps).

7. Prone Stretch

To finish off the buttocks and hamstrings, perform the prone stretch. Lie on your stomach, put your hands in front of you, lower your head on them. As you exhale, lift your legs up, lifting your hips off the floor, as in the “boat” exercise. Remaining in this position, spread your legs to the sides, and then bring them together.

This is an excellent exercise, pumping not only the legs and buttocks, but also the muscles of the back and lower back. When performing, try to strain the press to evenly distribute the load.

How much to do: 15 reps.

How to train using this set of exercises?

We offer several leg workout plans depending on the availability of time. You can train on the count, performing the number of repetitions specified in the description, or on a timer by installing a mobile application with a tabata timer on your phone.

For training by the number of repetitions:

1. For 60 minutes. Perform all 30 exercises for the indicated number of repetitions. Each round is repeated in 2 rounds. In this case, you can train 1-2 times a week.
2. For 30 minutes. Alternate two days of training: on the same day, do the first and third round (or the first and second), on the second day – the second and fourth round (or the third and fourth). Each round is repeated in 2 rounds. In this case, you can train 2-3 times a week.
3. For 10-15 minutes. Alternate four days of training: on one day, do the first round, on the second – the second round, etc. Each round is repeated in 2 rounds. In this case, you can train 5-6 times a week.
4. For 10-15 minutes. Alternate two days of training: on one day, do the first and third rounds, on the second day, the second and fourth rounds. But with this scheme, the exercises in the round are not repeated, that is, they are performed in 1 circle. In this case, you can train 5-6 times a week.

For timed workouts:

1. For 60 minutes. Complete all 30 exercises. Exercises are performed according to the scheme: 40 seconds of work / 20 seconds of rest or 45 seconds of work / 15 seconds of rest. Each round is repeated in 2 rounds. In the first round, exercises are performed on the right side, in the second round, on the left side. In this case, you can train 1-2 times a week.
2. For 50 minutes. Complete all 30 exercises. Exercises are performed according to the scheme: 30 seconds of work / 15 seconds of rest or 40 seconds of work / 10 seconds of rest. Each round is repeated in 2 rounds. In the first round, exercises are performed on the right side, in the second round, on the left side. In this case, you can train 1-2 times a week.
3. For 30 minutes. Do the first and third rounds on the same day, and the second and fourth rounds on the second day. Exercises are performed according to the scheme: 40 seconds of work / 20 seconds of rest or 45 seconds of work / 15 seconds of rest. Each round is repeated in 2 rounds. In the first round, exercises are performed on the right side, in the second round, on the left side. In this case, you can train 2-3 times a week.
4. For 25 minutes. Do the first and third rounds on the same day, and the second and fourth rounds on the second day. Exercises are performed according to the scheme: 30 seconds of work / 15 seconds of rest or 40 seconds of work / 10 seconds of rest. Each round is repeated in 2 rounds. In the first round, exercises are performed on the right side, in the second round, on the left side. In this case, you can train 2-3 times a week.
5. For 15 minutes. Alternate four days of training: on one day, do the first round, on the second – the second round, etc. Exercises are performed according to the scheme: 40 seconds of work / 20 seconds of rest or 45 seconds of work / 15 seconds of rest. Each round is repeated in 2 rounds. In this case, you can train 5-6 times a week.

The time option is more suitable for those losing weight who want to reduce the volume of their legs. For interval training, check out our selection of handy timer apps.

• 40 second work / 20 second rest timer: https://youtu.be/yKUNmcxWpW4
• 30 second work / 15 second rest timer: https://youtu.be/lcBdTYbUTXg

What else is important to know?

This slim leg workout is a great option to do at home or at the gym if you like to train with minimal weights.

• If you want to lose weight in your legs, then do the exercises at a fast pace. The faster the pace of the workout, the more calories you will burn.
• If you want to tone and tighten your muscles first of all, you can use weights: dumbbells for lunges and squats or weights for swings and raises.
• A great option to make your workout more challenging and more effective is to use fitness bands. This is a simple, affordable and very useful equipment for training legs and buttocks. Read more in the article about fitness bands.
• You can train either by time or by the number of repetitions.