Want lean, slender legs with enough muscle to be shapely but not so much that you’re busting out of your favorite jeans? Our combination of lean-leg exercises has you covered.
Most women want a toned, well-sculpted lower half with a shapely butt and strong legs that are lean but not bulky. To sculpt your body this way, you’ll have to perform targeted resistance exercises for all the lower-body muscles. Since, they’re a lot of muscle groups in this area, many women have a hard time choosing the best exercises.
If we put all these exercises together you’ll end of having those lean legs that you’ve always wanted, and for more helpful tips, don’t forget to visit us on zoomzee.org.
Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively onto the bench.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible. Repeat for desired reps.
Lie on your back, raise the legs toward the ceiling, bend the knees and bring the soles of your feet together. Extend the legs out to the sides, as far as possible, and then squeeze the inner thighs to bring them together. Repeat for 60 seconds.
Get on all fours with knees below hips and wrists below shoulders.
While keeping your core engaged, hips and shoulders square to the ground, right leg bent and foot flexed, lift your leg until your thigh is parallel with the ground.
Lower back to starting position. Perform desired reps and switch legs.
Flutter Kick Squats
Stand with one foot forward and the other foot behind you. Jump and switch leg positions. Jump again, landing with your feet a little wider than shoulder width apart, and squat. Return to the starting position and repeat the exercise.
It’s one exercise that’s easy to do in your living room or even in the hotel room. Lie flat on your back, and place your hands on the floor for balance as you bend one leg and lift the other leg off the ground. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor. Complete 15 reps on each side for 3 sets.
Isometric Squat Hold
Assume a standard squat position with your hands ahead. Keep your back flat and look straight ahead. Squat down so that your knees are bent to 90-degrees. Sit your weight back on your heels. Hold for the designated time.
Stand with your back pressed against a wall, your knees bent and your thighs parallel to the floor.