13 home exercises for girls legs to to build thin legs without exercise machines

Exercising at home is much easier than you might think. how muscles of the lower body should be loaded without exercise equipment, stepper or barbell squats. From the article you will learn how pump up the girl’s legs at home without extra equipment. You only need your body weight, perhaps a chair and a little motivation to work out your quadriceps well, muscles of the back and inner thigh, buttocks and calf. And of course, this list of 13 leg exercises without using inventory that you can carry out anytime at any location.

Strong legs will certainly come in handy. Even if you don’t get ready for the race and do not strive for any particular athletic goal, with legs crossed, you are literally far away go through life. Any action from walking up the stairs to lifting a heavy laundry basket is much easier if your legs have power. Fortunately, effective leg exercises do not must be complicated. Moreover, they should not even require availability of a gym membership. There are many exercises for legs with body weight, which can complement the training program, to strengthen muscles or achieve progress in strength and endurance.

Body weight exercises are realistic and functional: they help tone the muscles we use in Everyday life. For example, during a squat we actually we sit down on an imaginary chair, which helps us improve our posture in the process of actual squats on a chair. Rising from squats, we push off with the heels and tighten the muscles of the core, i.e. we essentially developing wonderful habits that go into our daily lives beyond the threshold of the gym.

Exercises for leg muscles with body weight are also valuable because allow you to learn the correct technique of some exercises before the addition of weights. Do not grab onto weights until learn how to do simple lunges and squats without weights. One more the dignity of training with your own weight – he is always with you and absolutely free, so you can do these exercises where and whenever! You are interested in the best exercises that help to easily pump up the legs of a girl engaged outside the gym the hall? Having in your arsenal exercises that you can literally do in any environment, you probably want to include them in your training program.

• The best exercises for training girls legs at home conditions
  • 1. Squat with body weight
  • 2. Lunges back with a knee lift
  • 3. Squat plie with lifting on toes
  • 4. Jump Squat
  • 5. Running with high knees with touches
  • 6. Side lunges
  • 7. Rises on socks on one leg
  • 8. Cross lunges
  • 9. Pistol squats
  • 10. Leg raises lying on one side
  • 11. Leg raises on the inner thigh
  • 12. The buttock bridge on one leg
  • 13. Inverted leg leads to the inner surface hips
• A set of home exercises for the leg muscles for women
  • Instructions for the implementation of the complex
    • Warm up
    • Exercise complex

The best exercises for training girls legs at home conditions

The exercises below will help you develop strength and easily. pump up the girl’s legs without special equipment, at the same time preparing the body for more complex strength exercises with burdening. Try them and feel your muscles.

1. Squat with body weight

• Stand with your feet about shoulder width apart and a little spread the socks apart, transferring the body weight to the heels.
• Tilt the body forward, take the pelvis back and lower yourself into squat Bend your knees until your hips are parallel the floor.
• Push off with your heels and straighten the body, returning to the original position. While lifting, tighten your buttocks and tighten your muscles bark.

2. Lunges back with a knee lift

• Start with a standing position, feet approximately shoulder width apart.
• Step back with your left foot, landing on your toe and bending both knees to form a right angle.
• Push with your right heel to return to a standing position. Rising, pull the left knee to the chest.
• Repeat on the other leg.

3. Squat plie with lifting on toes

• Stand with legs wider than shoulders, socks apart, hands on hips or in front at chest level.
• Sit down until your hips are parallel to the floor.
• Remaining in a squat position, tear both heels off the floor and linger for two seconds.
• Lower your heels to the floor.

4. Jump Squat

• Stand, spread your feet a little wider than your hips.
• Lean forward, take your pelvis back, lower yourself into a squat. Bend your knees until your hips are parallel to the floor.
• Jump up as high as possible while straightening your legs. Help yourself hands, lowering them along the body, keep your back straight and lift chest
• Land on your soft knees. Immediately go to the next squat

5. Running with high knees with touches

• Face the bench or drawer (or chair, unless otherwise option), hands on the belt or along the body.
• Touch the bench with the toe of your left foot, then change legs and touch it with the toe of the right foot, quickly changing legs.
• Straighten your back and lift throughout the exercise. chest

6. Side lunges

• Stand, feet wide hips.
• Take a wide step to the right. Bend your right knee and pull pelvis back, keeping the left leg straight. Keep your chest raised and tighten the muscles of the cortex.
• Repeat with the other leg.

7. Rises on socks on one leg

• Stand straight with your feet hip-width apart.
• Raise your left knee to the hip level, socks look forward, hands on the belt or behind the head (choose any position that helps keep balance).
• Keep your core muscles tense while lifting your right heel off the floor as high as possible and balancing on the right toe.
• Keep this position for three seconds and lower the heel on floor.
• Repeat to the other side.

8. Cross lunges

• Stand straight with your feet hip-width apart.
• Step right foot back diagonally behind the left foot and bend your knees, falling into a lunge.
• Push with your right heel to rise. Return right leg to the starting position.
• Repeat with the other leg.

9. Pistol squats

• Stand, feet together.
• Tear your left leg off the floor a couple of centimeters and stretch it forward, pulling the socks over you.
• Bend your right knee, tilt the case forward and lower yourself into squat while lifting your left leg to the height of your hips. Pull out arms forward for balance.
• If you succeed, try bending the knee to the right angle. (This is an extremely difficult exercise, do not be discouraged if from the first times will not work).
• Push with your right heel, unbending your leg and returning to starting position.
• Repeat for the other leg.

10. Leg raises lying on one side

• Lie on your side with your legs straight and one on top of the other. Place your body on your forearm (as shown in the photo) or lower your torso completely onto the mat.
• Slowly and controlledly raise your upper leg in the direction to the ceiling. Make sure that the movement is due to the work of muscles hips and buttocks, not lower back.
• Return to starting position.
• Repeat to the other side.

11. Leg raises on the inner thigh

• Lie on your side, legs extended and laid one on top of the other, torso lies on the floor or rests on the forearm.
• Bend your upper leg at the knee and cross it in front of lower foot so that the foot of the upper leg is standing directly in front of the knee bottom.
• Lift your lower leg up slowly controlled movement. Keep the body motionless for the duration. total exercise.
• Return to the starting position.
• Repeat on the other side.

12. The buttock bridge on one leg

• Lie on your back, bend your knees and place your feet on floor.
• Lift your right leg and straighten it up. Keep your hips parallel to each other. Point the sock towards the ceiling.
• Push your heel off the floor, lifting your hips by cutting gluteal muscles. Try to create a smooth diagonal line from shoulder to knee.
• Hold this position for one to two seconds and lower yourself on the floor.
• Repeat the exercise with the other leg.

13. Inverted leg leads to the inner surface hips

• Lie on your back, bending your knees and pressing your feet to the floor. Pick up right leg up, connecting the hips so that they touch each other friend, and straighten your right foot towards the ceiling.
• Slowly lower your right leg across the side to the right as far as possible lower keeping the hips still and keeping the lower back tight pressed to the floor.
• Return the leg to its original position.
• Repeat with the other leg.

Click here for other exercises on the inside hips at home and tips for their implementation.

Improve your training complex with these 10 female leg exercises. Work your hips, buttocks, quadriceps, back of the thighs and calf muscles at home conditions to make the legs embossed, and the entire lower body – fit and strong, as you always dreamed!

A set of home exercises for the leg muscles for women

Instructions for the implementation of the complex

Warm up

Leg training for girls, whether in the gym or at home, should start with dynamic warm-up exercises that warm up muscles and joints to protect yourself from injuries and get maximum result from classes.

Exercise complex

Repeat this program three times with a pause of 60 seconds between approaches.

1. Running with high knees: 60 seconds. Pick up knees to waist level and then slowly lower your toes.
2. Cross lunges: 30 seconds + 30 seconds. Carry over weight on the right foot, take a wide step backwards with your left foot and put her cross right leg. Bend your knees until right the thigh will not be parallel to the floor, and return to the starting position. Keep your toes pointing in the same direction as knees.
3. Raising legs lying on one side on the inner surface of the thigh: 30 seconds + 30 seconds. Lie on your side, put your upper leg cross in front of a straightened lower leg. Pull your fingers to the bottom legs toward you and lift your leg up and down for 30 seconds.
4. Jack Squat: 45 seconds. Jump, spread your feet apart, bend your knees and take your pelvis back. Push your heels and jump back to starting position.
5. Bear Squats: 45 seconds. Get on all fours straighten your legs and raise your pelvis up to the ceiling. Go back to start position and repeat.
6. Bulgarian split squats: 30 seconds + 30 seconds. Place a step platform or bench behind you. Put right foot on the step platform, bend your knees and lower the pelvis until the left the thigh will not be parallel to the floor. Return to starting position repeat the exercise for 30 seconds and change legs.
7. Skaters: 45 seconds. Lean forward while holding your back. straight, take your left foot back, and bring your left hand forward. Take a jump to the left and move your right hand forward, and your right foot take it back. Repeat for 45 seconds.
8. Plie squat with toes: 45 seconds. Get started taking up position for sumo squats, spreading his feet wider, socks look apart, hips parallel to the floor. Tear your heels off the floor and tighten the calf muscles. Lower your heels to the floor and repeat.
9. Gluteal bridge on one leg: 30 seconds + 30 seconds. Lie on your back with your hands along the body, bend your knees and press feet to the floor. Lift one leg and stretch your pelvis up like can be higher. Lower your pelvis, repeat for 30 seconds and change legs.
10. Squats against the wall: 45 seconds. Get up, snuggle up back against the wall with bent knees and hips parallel to the floor. Hold this position for 45 seconds.

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