Exercises

10 exercises to slim your legs at home

10 exercices pour s

A few exercises and a small dose of motivation are enough to slim your thighs. Here are 10 exercises to do at home to slim your legs.

We all dream of light, thin and tapered legs. Not too muscular, but firm! The legs are an important element of seduction, which we like to reveal through our skirts and dresses. To refine your legs, It is important to regularly do exercises adapted to this area of ​​the body in addition to a balanced and healthy diet. Squat, beats, lunges … Here are the exercises essential to refine your thighs without increasing their muscle volume.

beats-rating-exercises-legs

Position

Lying on the right side, legs held in line with the bust, bent ankles, resting on the right forearm.

Movement

Raise the left leg keeping the foot at the right angle and raise the knee at minimum to hip height.

Duration of the sequence

Leg up, count to 3, then lower it slowly without putting it down. Do 2 sets of 12 repetitions on each side.

advice

The movement should be slow and the leg still contracted.

beats-crosses-exercises-legs

Position

Lying on the right side, resting on the right forearm, the left hand placed in front of the chest.

Movement

Pass the left leg over the right and place the foot flat, mid-thigh. Raise and lower the extended leg slowly, ankle bent.

Duration of the sequence

Do 3 sets of 12 repetitions on each side.

advice

Keep your abs tight and your back straight for the duration of the exercise.

flexion-extension-exercises-legs

Position

Sitting on a carpet or not, resting on both hands, arms behind the back and knees bent.

Movement

Lift the chest and contract the abs. Raise and stretch your right leg, so that your right knee is level with your left.

Duration of the sequence

Alternate right leg and left leg. Do 2 sets of 20 repetitions.

advice

Extend your knee as much as possible and keep your back straight during the entire movement

over-a-knee-leg-exercises
© Denis Ismagilov

Position

On all fours on a carpet, knees plumb with the hips, resting on the forearms, elbows plumb with the shoulders.

Movement

Lift your left leg back and bring your thigh in line with your back. Return it to the starting position and change legs.

Duration of the sequence

Do at least 2 sets of 12 repetitions on each side.

advice

Contract the thigh muscles well. Keep your hips parallel to the floor, your neck and back aligned.

lunges-before-exercises-legs

Position

Standing, feet together, stretch your arms above your head.

Movement

Take a big step forward with your left leg, foot flat in front of you. Push the right leg as far back as possible. Pass the weight of the body on the front in order to stretch the rear leg. Straighten up and change legs.

Duration of the sequence

Do 2 sets of 12 repetitions on each side.

advice

Contract the abs for the duration of the exercise and take a short break between each set.

the-chair-leg-exercises

Position

Sitting on the edge of a chair, back straight. The thighs and legs form a right angle. Press your knees, feet flat.

Movement

Cross your arms, right hand on the outside of the left thigh and left hand on the outside of the right. Try to spread the thighs while the hands bring them together.

Duration of the sequence

Maintain the contraction of the thighs 30 seconds then release 10 seconds. Do 3 sets of 15 repetitions on each side.

advice

Keep your back straight and breathe deeply.

bending-with-chair-leg-exercises
© seraniy

Position

Standing, resting on the back of a chair, parallel feet. The arms are extended, without blocking the elbows. The supporting leg is stretched and the knee flexible.

Movement

Pull back the left leg and slowly raise it backwards by bending the knee until you feel the contraction of the posterior thigh muscles. Return the leg to the starting position without moving the thigh.

Duration of the sequence

Do 2 to 3 sets of 12 repetitions on one side, then on the other.

advice

Keep your upper body straight, shoulders low.

half-pointes-exercises-legs

Position

Standing on the back of a chair, feet away from the pelvis.
The shoulders are low, your eyes straight ahead.

Movement

Vigorously contract all the muscles. Pass the weight of the body on the soles of the feet by tilting the body slightly forward.
Take off the heels while exhaling and hoist yourself on tiptoe. Stay 5 seconds, put your heels down and try again.

Duration of the sequence

Do 2 sets of 5 repetitions.

advice

Fix a point straight ahead to keep your balance.

tailor-exercises-legs

Position

Sit cross-legged, soles of your feet glued together.

Movement

Back straight, slightly contract the back muscles. Grasp the ankles and bring the heels closer to the body.

Duration of the sequence

Maintain between 30 and 60 seconds and repeat 2 to 3 times.

advice

Stretching should be an integral part of your gym session.

lying-on-the-belly-exercises-legs

Position

Lying on your stomach, legs together. The forehead rests on the left hand, the right hand pulls the right ankle towards the buttocks.

Movement

Press the right leg on the ground.

Duration of the sequence

Maintain between 30 and 60 seconds then change legs. Repeat 2 to 3 times.

advice

You should feel the stretch in the front of your thigh (quadriceps).

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