If you have trouble finding time to keep your legs in shape, you can relax. Leg movements that use multiple muscles at once keep your workouts short and easy .Hips and thighs are problem areas for most women and people think that doing some spot exercises will reduce the fat in these areas. Spot reduction is a myth when you train certain areas we specific muscle groups and not fat. You cannot lose weight or fat from that area but you will see inch loss as muscles in that area. Well, regular exercise may help reduce weight and keep it under control but the fact is it requires special workouts to target and tone the problem areas like tummy, thighs and hips. But the secret to great abs and tones legs does not lie in expensive equipment and machines; it can be achieved even in your home. If you are serious about working out at home and changing your body, you should check out No Equipment No Excuses. It is the ultimate workout at home guide. You are going to have to do the proper lower body exercises to achieve the look you are longing for. By adding in simple exercises you can do at home, you can easily achieve this look.
1. Plie Squat -The Plié Squat Jump is a well-known plyometric exercise that works directly on your abdominal, hip and leg muscles. It is a medium-intensity cardio workout that can be performed with or without using any equipment. It helps in strengthening as well as toning up our thighs, hips and legs.
(a) Stand with your legs about two feet apart, toes turned out, and hands on your hips.
(b) Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor.
(c) Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes. That’s one rep.
(d)Continue quickly jumping your legs out and in for 15 to 20 reps.
2. Plank Leg Lift– The plank leg lifts is a full body exercise you can do anywhere, that trains your core, legs, glutes and shoulders. This exercise strengthens and tones your whole body, improves your postures and stability, trims down body fat and boosts your metabolism.
(a)Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders.
(b)Your body should form a straight line from your neck to your ankles.
(c)From that position, brace your core and lift one foot off the floor.
(d) You can hold that position for the entire set—60 to 90 seconds—and then do the second set with the other leg raised, or switch legs halfway through each set.
3. Fire Hydrant-The fire hydrant targets the outer glutes, core and hips. This is a great exercise to tone and firm your butt and thighs, strengthen the hips and also to tighten your core.
(a)Get down on your hands and knees, with your wrists under your shoulders and your knees hip width apart.
(b)Keeping the knee bent, raise one leg up and out to the side, until it’s level with your hip.
(c)Return to the starting position, repeat, and then switch legs until set is complete
(d)While doing the fire hydrant, face the floor and avoid arching your back. Keep your elbows locked and don’t let your weight shift over to the support side.
(e)Don’t rush through the exercise and don’t raise the legs any higher than your hips. Breathe out as you raise your leg, and inhale as you return to the starting position.
4. Side-Stepping Curtsy– This exercise targets your thighs, hips, and glutes, plus the reaching motion adds an extra core challenge. This lunge variation helps improve hip and ankle mobility while increasing strength in the glutes. This exercise also improves core stability.
(a)Stand tall with your feet slightly wider than hip-width apart, hands clasped behind your head.
(b)Cross your right leg behind your left and lower into a curtsy lunge, reaching your right hand to the floor.
(c)Quickly stand back up and return to starting position.
5. Lateral Step-Out Squat -The lateral step out squat is also commonly referred to as a lateral squat, lateral lunge or side lunge. Unlike the traditional squat where both legs work together simultaneously, the lateral squat requires each of your legs to work independently. This exercise targets your inner thighs, legs and glutes. It is a perfect strength training addition to your workout routine.