Perfectly fitting legs are a dream for most of us, but sometimes we are too lazy or busy to go to the gym, and all the equipment for home training is so expensive … But there is has a way out! There are many effective movements to help you reach the body of your dreams without wasting a penny.
One leg squats
One-legged squats will push that balance and that core strength threshold. These will make both your quads and hamstrings scream. When you lower your body, your hamstrings will be fully engaged. Then when you get up, your quads will start screaming and yelling at you. Kick your leg back and try to sink in completely until it hits the ground. Try to keep all of your weight on your front leg. Go up, kick your back leg forward, drive your knee. Complete all reps on one leg before switching to the other leg.
This exercise works on your core, glutes, and inner thighs, and it also works the hamstrings, calves, hip flexors, and quads. What a treasure for our perfect legs!
- First, spread your legs so that your toes point out to the sides.
- Bend your knees and push your hips back, lowering down until the thighs are parallel to the floor.
- Jump up, landing with your legs crossed.
- Jump again, landing with your legs wide apart and returning to the squat position.
- Repeat the exercise as many times as possible — you’ve got 40 seconds.
Remember to keep your back straight and exhale as you jump.
Foot to toe
Foot over toe is the simplest and meanest exercise you have ever done. You might shed a few tears, but it’s okay. You will feel it in muscles that you may never have felt before. Sit on the floor with your back against a wall and your legs straight in front of you. Tighten your quads enough to pick up your heels off the ground. Lift the heel of one of your feet as high as possible over the toe of the other leg without bringing it to the middle. Don’t let that leg come up to the floor. As your mobility increases, your range of motion will also increase for this exercise.
Quadruped Hip Extension
Start on all fours, then drop forearms down to the mat, elbows under shoulders, and knees under hips with a flat back. Kick the left foot straight up, like stamping the sole of your foot on the ceiling until you feel the glute activate. Lower leg to return to start. Do 10 to 15 reps, then repeat on the opposite side.
Pelvic tilt leg raise
Here’s another brother of the buttocks, and it’s just as great. This movement strengthens your core, abs and lower back, and shapes your glutes and thighs.
- Lie on your back with your knees bent.
- Keep your arms alongside your body and your soles in contact with the ground.
- Lift one leg up to the ceiling (remember to keep it straight).
- Lift your hips until your body forms a straight line and pause for a second.
- Lower your hips without lowering your leg.
- Repeat 15 times, then switch legs.