8 simple moves to tone your legs

Beautiful and toned legs always attract attention. Maybe that is why every woman dreams about such legs. But as a rule we don’t have them naturally. That`s why we should work hard to get the desirable result.

To get the best results as soon as possible it`s not enough to use only one method. You should combine cardio and strength exercises with healthy nutrition. Then not only your legs will become perfectly shaped.

Today we have for you an effective workout. It consists of 8 simple exercises, which you can easily perform at home without instructor. You should spend about 15 minutes a day and very soon you’ll make your dream about perfect legs come true.

#1. Single leg bridge

– Lie on an exercise mat with your knees bent so that your feet are flat on the floor.

– Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.

– Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.

– Return to the start position by lowering your hip to the floor.

– Complete all the repetitions for one set before changing legs.

#2. Clamshell + resistant band

– On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.

– Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.

– Pause at the top of the movement and slowly lower your left knee down to the starting position.

#3. Steps + dumbbells

– Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.

– Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.

– Slowly lower yourself to the starting position and switch legs.

#4. Bodyweight 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 (prisoner squat) 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. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.

– Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

#5. Swallow

– 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.

#6. Burpees

– Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

– In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

– Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

– Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

– Complete 1 full push up.

– Jump your feet forward to just behind your hands.

– Use an explosive motion to push through your heels and return to the start postion.

#7. Corkscrew

– Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.

– Legs straight out in front of you, ankles together and feet slightly off the floor.

– Keep your knees straight and raise your legs and hips.

– Return to starting position.

#8. Scissors

– Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

– Keep abs engaged and perform short kicks in an alternating fashion.

– Repeat as needed and then lower legs to the ground.