t putting on skinny jeans and miniskirts? Get lean and strong with this 15-minute sexy legs workout. A total of 6 toning and slimming leg exercises for women that target the inner thighs, hips, quads, hamstrings, and calves.
LUNGE KICK BACK
The Lunge Kick-Back works and strengthens your legs, core, and glutes. This exercise gives you a great cardio boost, improves your stability and flexibility, and maximizes weight loss.
START: Stand with your feet hip-width apart, placing your hands on your hips or, for more of a challenge, behind your head.
FINISH: Step your left foot forward and bend both knees to sink into a lunge. As you rise, tighten your glutes and extend your right leg behind you, keeping your knee straight but unlocked. Step your right foot forward to lunge and continue alternating, moving your way across your workout space. Repeat for 2 minutes.
Butt Kick exercise is a perfect move to increase the fast twitch muscle response in the hamstring muscle group. Butt kicks are not all about your hamstring. During your workout, other leg muscles, such as your calves and quadriceps, will be toned and strengthened.
START: Stand with your feet close together and your knees slightly bent. Heels should be hip-width apart. Transition your weight primarily to the balls of your feet, while your heels still touch the floor. Bend your elbows and hold your hands in close to your body.
FINISH: Kick your right foot up to your right glute so that your heel touches your right glute. Your right thigh should be almost perpendicular to the floor. Quickly switch to kick your left foot up to your left glute. If you can’t get your heels to touch your glutes at first, don’t worry as your heels will get closer over time.
Are you get bored with traditional squat exercises? Cossack Squats are what you need to build sexy and toned legs. The squat variation is a multi-planar movement targeting lower body muscles in a variety of angles and ranges.
START: Take a wider than shoulder stance. Raise your arms straight in front of your chest.
FINISH: With the right leg as the supporting leg, bend toward the right side and keep the left leg straight to the left side nice and stretched out. Go as deep as you comfortably can. Your right foot must remain flat and the left foot pointing upward. Switch and bend toward the left side. Your left leg is now the supporting leg and the right leg is the working leg. Keep your left foot firmly planted on the floor and the right foot pointed up. Repeat the exercise for 2 minutes.
SIDE PLANK WITH LEG LIFT
Side Plank Pose With Leg Lift is a compound exercise for double benefits. This move is great to trim your waistline by strengthening oblique and core muscles and also build strength in your legs, shoulders, arms, and hips.
START: Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot.
FINISH: Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg. Do three sets on each side, each set 2 minutes.
The Heel Beats is a Pilates move that targets the glutes and the hamstrings and helps slim down your legs. This exercise strengthens, tones, and sculpts the posterior chain muscles, lengthens the hamstrings and helps avoid injuries.
START: Fold a large towel in half and then in half again. Lay on your belly with the towel under your pelvis, so that the towel is approximately between your belly button and the top of your thighs. Place your hands palms down under your forehead.
FINISH: Engage your core. Lift both legs a few inches off the floor without sagging the lower back. “Beat” your heels together while lifted in the air. Inhale for 5 beats and exhales for 5 beats. If your lower back is hurting, that means the lower abdomen isn’t doing its job. To ease back strain, try only lifting one leg at a time and move slower to get control over the movement—then increase to faster beats and/or with both legs.
Skaters is a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes.
START: Get into standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight.
FINISH: Begin the exercise by jumping to the right with a slight bend in your knees. Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side. Repeat this movement for 2 minutes.