I cannot even tell you how many times I've had someone ask me how to tone their legs, thighs, and butt. (ow, owww!) So, this is for people that want to do something 'hands-free', at home, and don't have weights.
These 10 exercises will have you feeling like your legs don't exist anymore:
1.) Warrior III
Yoga is one of the most effective ways to build strength and tone not only your body, but your inner-self. Warrior III is a great pose that people can use to tone their body.
How to: Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.
2.) Chair Squat
This move is perfect for beginners, so anyone can do it! Plus, it's prize-winningly, simple.
How to: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.
Do 3 sets of 10-15 reps.
3.) Pivoting Curtsy Lunge
This one is kind of tough to get form at first, but it will make you burn...
How to: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o'clock position. Bend both knees so you're in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
Pulse up and down 10-15 times on each side to complete one set; do 3 sets.
4.) Low Hunge Over
This works both your legs and butt.
How to: Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.
Do 3 reps; switch legs and repeat.
5.) The Lean
You'll feel like you're flying like an airplane with this move. It feels childish & enjoyable.
How to: Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep.
Do 10 reps, then switch sides and repeat.
6.) Leg Lifts
This exercise to target your quads.
How to: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.
Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.
7.) Two-Thirds Jump Squat
Ready to use your quads and hamstrings?
How to: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep.
Do 3 sets of 20 reps each
8.) The V-Position
I know what you're thinking (as a guy), this is a girly ballet move! You ever notice they have the strongest legs?...
How to: Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down.
10-15 pulses up and down completes 1 set; do 3 sets.
9.) Lateral Lunge Side-Kick
This move reminds me of Zumba, which is incredibly fun. It's also pretty challenging for some people.
How to: Stand with feet together, arms at the sides and with 5-to 10-pound dumbbells in each hand. Step the right foot out to the side and bend the left knee at a 90-degree angle to come into a side lunge. Push into your left foot and come to standing with the knees slightly bent. Immediately kick the left foot strongly out to the side (make sure it stays flexed). Return to starting position.
Do 3 sets of 12-15 reps and repeat on the opposite side.
10.) Hip bridge
This move is a modified bridge that will target the glutes in your butt.
How to: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.
Repeat for 15 reps.
These exercises will have you hurting and toning in no time.
Also, I know that all these exercises have women doing them;
that doesn't mean that you can't do them if you're a guy.
Don't be a sexist jerk.
A Dreaming Dietitian
P.S - If you want even more, then there are 8 more where I found these! Happy toning!
