How to get lean, toned and THIN legs. Exercises to be done

Genetically, the shape of your legs is partially predetermined.

This means that you cannot change their shape 100%, but with a structured workout you can get lean-looking legs.


 Here are some ideas of exercises that can make your legs skinnier and more toned.

1.       The ballet plié

ballet plie

Start position: Squat, heels lifted and touching, knees spread to create a diamond shape between your heels and your pelvis.

Movement: Lift up and down one inch, never moving your rear below your knees. Repeat 20 times. Break for a moment and repeat.

2.       Squat

Start position: Stand up straight, with knees slightly bent. Feet are placed hip distance apart, with toes pointing forward. Bend elbows and hold both arms in a boxer position.

Movement: Sit in a squat position by bending your knees and squeezing your quadriceps muscles. Pretend you are sitting in a chair. Lower your body past the sitting position for a more advanced exercise. Breathe in as you squat down. Breathe out as you stand back up, squeezing your hamstrings and gluteus muscles.

Repeat exercise for a set of 8.

3.       Calf Lift

Start position: Stand up straight, with knees slightly bent. Place feet hip distance apart. Toes are pointing forward.

Movement: Inhale as you lift your heels off the floor by standing on your toes and squeezing your calf muscles. Raise your heels 2 to 5 inches as you lift. Exhale as you lower your heels back to the floor. For added resistance, you can hold weights on shoulders.

Repeat exercise for set of 8.

4.       Inner Thigh Lift

Start position: Lie on your left side, flat against the floor. Rest your head on your left upper arm. Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.

Movement: Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Using resistance with the inner thigh, slowly lower your leg.

Repeat exercise for a set of 8. Repeat entire sequence on your right side.

5.       Outer Thigh Lift

Start position: Lie on your left side, flat against the floor. Rest your head on your left upper arm. Rest your right arm on your right hip. Keep your legs straight.

get skinny leg

Movement:

Using outer thigh muscle (abductor), lift right leg 6 inches off floor. Keep right toe in flexed position.

Using resistance with the outer thigh muscle (not gravity), slowly lower your leg.

Repeat exercise for a set of 8. Repeat entire sequence on your right side.

 

youngwomenshealth.org

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