With this leg routine, you can get a full workout for your thighs without even standing up—impressive! Not only will these exercises sculpt strong, lean legs, but they will also make walking, climbing stairs and going about your day way less tiring. Complete the series below on a regular basis (2 or 3 times per week), and you should feel a difference in as little as 2-4 weeks, depending on your fitness level when you begin.
Throughout this routine, be sure to keep the best form possible so the moves can work their magic, and try to flow from one exercise to the next without resting. Keep your core pulled in and torso lifted without letting your bottom ribs collapse or sink into the mat. If you are a beginner, bring your top arm in front of you on the floor to help balance and keep yourself from rolling forward or backward in side-lying position. If you are intermediate, place your top arm long over your top leg. More advanced exercisers can lace both hands behind the head (not pulling on the neck) with elbows open wide.
Crossed Bridge
- Lie on your back with knees bent, then cross your ankles and squeeze your legs and inner thighs together.
- Push through your feet and lift your backside off the mat. Keep your core in and hips stable to avoid rocking side to side.
- Keeping your legs glued together, lower your backside halfway down and then lift back up right away. Repeat like this for 10-12 reps, then lower to starting position.
- Switch the ankle crossed over top and do 10-12 more reps.
Top Leg Lifts
- Start on your side, leaning on your bottom arm and placing the top arm in the side-lying position that will allow you to move through this exercise with control.
- Keeping that top hip stacked over the bottom hip, slowly lift the top leg up to about 45 degrees, and then carefully squeeze it back down. (This may seem simple, but if you maintain resistance by controlling your leg up and down at a slow count of 1-2-3 rather than relying on momentum, you should feel the fire in your backside and inner and outer thighs!) Do 10-12 reps total.
- Switch sides and repeat on the other leg.
Reaches
- Begin in the side-lying position that works best for your body.
- Lift your top leg up to hip height, then bend that leg in toward your body using your lower abs for assistance. Avoid flexing the spine.
- Reach the leg back out long without snapping or hyperextending your knee, and try to move from your hip. Try for 10 reps on this leg.
- Switch sides and repeat on the other leg.
Hot Potato
- Begin in the side-lying position that works best for your body.
- Tap your top foot twice in front of your bottom leg, then kick your leg up straight (or as straight as you can get it) without losing your form or collapsing your core.
- Lower your leg and tap your foot twice behind your bottom foot while squeezing your inner thighs, then repeat the kick upward. Try for 8 reps (one full rep includes tapping in front and behind the bottom foot).
- Switch sides and repeat on the other leg.
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