Beautiful Lean And Muscular Legs In Just 30 Min (Without Equipment).
How about having nicely shaped thighs and beautiful muscular legs?
It makes you want, doesn't it? Yes, but then how to do?
To tone and firm your buttocks and display beautiful, slender and muscular legs, you need to know the exercises with recognized effectiveness.
The problem is, few people have the time (let alone the means) to afford a fitness coach at the gym.
Fortunately, thanks to this program of 30 minutes per day, you will be able to sculpt your glutes and display lean, muscular legs.
And, rest assured, this training program is FREE and does not require any expensive sports equipment. Watch the guide:
Click here to easily download this guide in PDF.
1. Jump "frog"
The frog jump is a great cardio exercise that helps tone the entire body including the legs:
1. Get into a high plank position, as if you are going to do a push-up, and squeeze all the muscles in the abdominal muscles.
2. Jump forward so that both feet are thrown into a crouching position, like a frog. Your feet are right behind the hands and your knees are bent on the outside of the arms.
3. Throw your feet back again to do the plank again: you've done 1 rep.
Do 3 sets of 15 reps
2. Side plank with leg lift
This exercise is perfect for targeting the leg muscles. It will allow you to sculpt your legs in no time:
1. Lie on your side, resting on your forearm, with your elbow just below the shoulder.
2. Join the feet together by resting them one on top of the other. If that’s too difficult for you, place them side by side on the floor. Or even easier, simply put your lower knee on the floor.
3. Lift off the pelvis, so as to form a straight line with the legs and bust. Contract your abdominal muscles so that the whole body is tense and upright: this is the starting position.
4. Contract your glutes and thigh muscles, then lift your leg upwards. Hold this position for 2-3 sec.
5. Bring the leg down to its initial position: you have done 1 repetition.
Do 3 sets of 15 reps on each side
3. Bulgarian squat
Halfway between a squat and a lunge, the Bulgarian squat helps target the muscles of the quadriceps and glutes:
1. Place the tiptoes of your back leg on a bench, chair, or other stable, raised surface. To stay balanced, stand on your front leg.
2. When you are at the lowest point of the squat, your knee is directly over the foot. Use this position to determine how far in front of the chair you should place your foot. This is the initial position.
3. Bend your front leg down, until it forms a 90º angle, while contracting the muscles of the abdominal muscles. Your back leg is relaxed, with the knee about 4 cm from the floor. Hold this position for 2-3 sec.
4. Contract the glutes and go back to the initial position: you have done 1 repetition.
Do 3 sets of 15 reps on each side
4. Side leg lift
There's nothing like side leg raises to shape your glute muscles and sculpt the contours of the thighs:
1. Get on all fours: your hands are under the shoulders and your knees under the hips.
2. Extend one of your legs out to the side, as in the picture above. Lean on the other knee: this is the starting position.
3. Squeeze your glute muscles and elevate your leg out to the side, being careful to keep it straight and straight. Hold this position for 2-3 sec.
4. Slowly bring your leg back to the starting position: you have done 1 repetition.
Do 3 sets of 15 reps on each side
5. Squat jump
The principle of the squat jump is the same as the classic squat, except for the ascent phase. You must make a strong impulse that allows you to jump at the end of the movement. This explosive variation helps target the muscles inside the legs and tone your glutes even more:
1. Stand up straight, with your legs shoulder-width apart and your feet facing out at a 45-degree angle.
2. Lower yourself into a squat position by bending the knees outward and tightening the leg and core muscles. Continue until your butt is 1 to 2 cm off the floor. Remember to keep your back straight and put your weight on your heels. If necessary, use your hands to maintain your balance. Hold this position for 1 to 2 sec.
3. Tighten your leg and abdominal muscles and push up hardto go up and make a jump to the top. Slowly land on your feet and slowly return to a squat position: you have done 1 repetition.
Variant without jump: jumps squats allow you to gain tone and flexibility. To target muscles only, simply do traditional squats (no jumps).
Do 3 sets of 15 reps
6. Forward bend on one leg
This is probably the hardest part of this training program! In fact, bending the torso forward on one leg requires all of your balance skills. This is what makes it one of the best exercises without equipment to tone the glutes and slim the legs:
1. Get into a standing position with your knees slightly bent: this is the starting position.
2. Lift one of your legs slightly, being careful to keep the knee of your other leg slightly bent.
3. Lean your torso forward, trying to get as far forward as possible. To stay balanced, put your hands above your head or alongside your body.
4. Squeeze your glutes and extend your other leg behind you. Hold this position for 2-3 sec.
5. Reverse the movement: bring your back leg back to the ground and raise your torso to the starting position: you have done 1 repetition.
Do 3 sets of 15 reps on each side
7. Open squat with a rise on demi-pointes
A great exercise to refine the calves, while toning the back of the thighs at the same time:
1. Stand up with your feet shoulder-width apart and facing outward at a 45-degree angle. Keep your back straight, maintaining its natural arch. Put your weight on your heels.
2. Bend your knees at a 90-degree angle, while contracting the leg muscles and the abdominal strap. If necessary, use your hands to find your balance. This is the initial position.
3. Strongly squeeze the calf muscles, then slowly climb back up onto the toes of the feet so as to elevate the whole body. Hold this position for 2-3 sec.
4. Go back down until your heels come back to the ground, while keeping your knees well bent: you have done 1 repetition.
Do 3 sets of 15 reps
8. Rear leg lift on bench
This rear leg lift is the 2-legged variant of the famous "scorpion", also called "donkey kick", which involves lifting one leg backwards:
1. Lie face down on a bench: your hips are resting at the end of the bench, your legs are straight, and your feet are touching the floor.
2. Raise your legs and then slightly bend your knees: this is the starting position.
3. Squeeze your glute muscles and raise both legs upwards at the same time. Hold this position for 2-3 sec.
4. Slowly lower your legs: you have done 1 repetition.
Do 3 sets of 15 reps
9. Wall squat
The wall squat is a movementless variation of the traditional squat. It helps to better target the quadriceps and gluteal muscles. At this point in the program, your thighs, calves and buttocks muscles should be burning well… But hold on! This is how we cut dancer's legs:
1. Stand with your back against a wall. Your feet are slightly outward and hip-width apart (or more). Keep your back straight, with its natural arch.
2. Place your feet a few inches forward, the distance where they will be directly below the knees at the lowest point of your squat.
3. Bend your legs to get into a squat position. Your thighs are parallel to the floor, your legs bent at a 90-degree angle, and your feet just below the knees.
3. Put your weight against the wall. Tighten the muscles of the legs and the abdominal strap. Hold this position for 2-3 sec.
4. Straighten your legs to get up, while contracting the target muscles: you have done 1 repetition.
Do 3 sets of 15 reps
10. Side slit
1. Stand with your feet shoulder-width apart and with your hands on your hips. Keep your back straight and pull your shoulders back: this is the starting position.
2. Extend one of your legs to the side and bend the other leg at the same time. Use your other leg and your hands to keep your balance. Hold this position for 2-3 sec.
3. Straighten the bent leg to go back to the initial position: you have done 1 repetition.
Do 3 sets of 15 reps
Results
And there you have it, thanks to this 30-minute workout per day, you now have beautiful, slender and muscular legs :-)
Easy, fast and efficient, isn't it?
You will see the first results in just 3 weeks of exercises.
After a month, you will have dream thighs and legs!
These exercises will not only firm your legs, but they will also tone the skin, which will be much firmer.
You will have pretty slim legs so you can put on any dress or skirt!
Obviously, this method works for women as well as for men. So when do you start?
Your turn...
Have you tried these exercises to slim the thighs and shape the buttocks? Tell us in the comments if it was effective. We can't wait to hear from you!
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The Super Simple Way To Lose Thighs In ONLY 1 Week.
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