10 non-equipment moves that can help you tone up your leg muscles

Sculpting well-formed legs can take time and effort. Even if you do not want to run a marathon or win a powerlifting competition you need to train your legs to make them strong enough to lead an active lifestyle. When it comes to leg training there is plenty of ways to make them work, such as walking up and down the stairs, walking miles or dancing.

But there are many effective easy-to-follow exercises than you can do without buying a gym membership. You may also choose moves that use your own weight and add them to your workout routine to make your legs work and achieve your goals.

Jess Sims is a NASM-certified personal trainer at the Fhitting Room and Shadowbox in New York City and she says, “It is very important to perform functional exercises with your own weight in order to strengthen muscles which we use in our everyday life.

When we do squat jumps we should imagine that we are sitting on a chair and this move helps us to develop a good posture and when we stand up from a squat we strengthen our core and restore our balance – these useful habits improve our life outside of the gym. “

Jess Sims claims that people do not need to use dumbbells or any other sports equipment until they have mastered doing the basic exercises using their own weight. Do you want to know more benefits of bodyweight exercises? It is completely free as you can perform these moves in any place and at any time. So if you find a set of effective exercises that you can do when it is comfortable, there is a good chance that you will use them further.

We would like to draw your attention to these ten no-equipment moves that will strengthen your body and sculpt beautiful well-formed legs. Scroll down to see this list!

#1. Pilates Swimming

– Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.

– Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).

– Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.

#2. Bird Dogs

– Position yourself on all fours with knees underneath the hips and wrists under the shoulders. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

– Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.

– Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

#3. Frog Squats

– Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

– Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

– Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.

#4. In & Out Squat

– Stand straight with your feet together and hands by your side. Jump up, spread your feet, bend your knees pressing your hips back, and open your arms.

– Push throug the hills to jump back up and bring both hands together above your head.

– Repeat until the set is complete.

#5. Burpee

– Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.

– Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.

– Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.

#6. Star Jump

– Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

– Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

– As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.

#7. Inner thighs

– Lie on your right side on top of a yoga mat or other soft surface.

– Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.

– Slowly lift the left leg into the air, keeping it straight during the exercise. Slowly lower your left leg. Complete the set then repeat with the other leg.

#8. Curtsy Squats

– Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

– Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

– Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

#9. Glute Kickbacks

– Position yourself on the ground supporting yourself on your hands and knees. Push your leg bacjward.

– Brace your core and maintain a flat back as you kick your left leg back and up.

– Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

#10. Plie Squat

– Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

– Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

– Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.