How about having beautifully shaped thighs and beautiful legs muscular?
Makes you want it, doesn't it? Yes, but then how?
To tone and firm your buttocks and display beautiful, slender and muscular legs, you need to know the exercises with recognized effectiveness.
The problem is that few people have the time (let alone the means) to afford a fitness trainer at a gym.
Fortunately, thanks to this program of 30 minutes per day, you will be able to sculpt your buttocks and display slender and muscular legs.
And, rest assured, this workout program is FREE and doesn't require any expensive gym equipment. Watch the guide:
Click here to easily download this guide in PDF.
The frog jump is a great cardio exercise that helps tone the whole body including the legs:
1. Get into a high plank position, as if you were going to do a push-up, and contract all of your core muscles.
2. Jump forward, so that you throw both feet into a squat position, like a frog. Your feet are just behind your hands and your knees are bent on the outside of your arms.
3. Push your feet back again to redo the plank:you have done 1 repetition.
Do 3 sets of 15 reps
This exercise is perfect for targeting the leg muscles. It will allow you to sculpt your legs in no time:
1. Lie on your side, supporting yourself on your forearm, with your elbow just below your shoulder.
2. Join the feet by placing them on top of each other. If that's too difficult for you, place them side by side on the floor. Or even easier, just put your bottom knee on the floor.
3. Take off the pelvis, so as to form a very straight line with the legs and the bust. Contract your abdominal muscles so that the whole body is tense and straight:this is the initial position.
4. Contract your glutes and thigh muscles, then lift your leg up. Hold this position for 2 to 3 seconds.
5. Bring the leg back down to its initial position:you have done 1 repetition.
Do 3 sets of 15 reps on each side
Halfway between a squat and a lunge, the Bulgarian squat targets the muscles of the quadriceps and glutes:
1. Place the tiptoes of your back leg on a bench, or a chair or other stable and raised surface. To stay balanced, rest on your front leg.
2. When you're at the lowest point of the squat, your knee is directly over your foot. Use this position to determine how far in front of the chair you should place your foot. This is the initial position.
3. Bend your front leg to descend, until it forms a 90º angle, while contracting the muscles of the abdominal strap. Your back leg is relaxed, with the knee about 4 cm off the ground. Hold this position for 2 to 3 seconds.
4. Contract the glutes and go back to the initial position:you have done 1 repetition.
Do 3 sets of 15 reps on each side
There's nothing like lateral leg lifts to shape your gluteal muscles and sculpt the contours of the thighs:
1. Get on all fours:your hands are under your shoulders and your knees are under your hips.
2. Extend one of your legs out to the side, as in the image above. Rest on the other knee:this is the initial position.
3. Contract your gluteal muscles and lift your leg out to the side, taking care to keep it straight and straight. Hold this position for 2 to 3 seconds.
4. Slowly bring your leg back to the starting position:you have done 1 repetition.
Do 3 sets of 15 reps on each side
The principle of the squat jump is the same as the classic squat, except for the rising phase. You must make a strong impulse that allows you to jump at the end of the movement. This explosive variation helps target the muscles on the inside of the legs and tone your glutes even more:
1. Stand up straight, with your legs shoulder-width apart and your feet pointing outward at a 45-degree angle.
2. Lower yourself into a squat position by bending your knees outward and squeezing your leg and core muscles. Continue until your buttocks are 1 or 2 cm off the floor. Remember to keep your back straight and put your weight on your heels. If necessary, use your hands to maintain your balance. Hold this position for 1-2 sec.
3. Contract your leg and abdominal muscles and push hard to remount and jump up. Gently land on your feet and slowly return to the squat position:you have done 1 repetition.
Variant without jump: squats jumps allow you to gain tone and flexibility. To target only the muscles, simply do traditional squats (no jumps).
Do 3 sets of 15 reps
This is surely the most difficult exercise of this training program! Indeed, forward bend of the bust on one leg requires all your balance abilities. This is what makes it one of the best no-equipment exercises for toning the glutes and slimming the legs:
1. Stand up with your knees slightly bent:this is the initial position.
2. Raise one of your legs slightly, taking care to keep the knee of your other leg slightly bent.
3. Lean your torso forward, trying to go as far forward as possible. To stay balanced, put your hands above your head or alongside your body.
4. Contract your glutes and extend your other leg behind you. Hold this position for 2 to 3 seconds.
5. Reverse the movement:bring your back leg to the ground and raise your torso to the starting position:you have done 1 repetition.
Do 3 sets of 15 reps on each side
A great exercise to refine the calves, while toning the back of the thighs at the same time:
1. Get into a standing position with your feet shoulder-width apart and pointing outward at a 45-degree angle. Keep your back straight, maintaining its natural arch. Put your weight on the heels.
2. Bend your knees to a 90 degree angle, while contracting your leg and core muscles. If necessary, use your hands to find your balance. This is the initial position.
3. Squeeze the calf muscles tightly, then slowly come back up on the demi-pointes of the feet so as to elevate the whole body. Hold this position for 2 to 3 seconds.
4. Go back down until your heels return to the ground, while keeping your knees well bent:you have done 1 repetition.
Do 3 sets of 15 reps
This rear leg lift is the 2-leg variant of the famous "scorpion", also called "donkey kick", which consists of raising one leg backwards:
1. Lie face down on a bench:your hips are resting on the end of the bench, your legs are straight, and your feet are touching the ground.
2. Raise your legs then slightly bend your knees:this is the initial position.
3. Contract your gluteal muscles and raise both legs upwards at the same time. Hold this position for 2 to 3 seconds.
4. Slowly lower your legs:you have done 1 repetition.
Do 3 sets of 15 reps
The wall squat is a motionless variation of the traditional squat. It helps to better target the quadriceps and gluteal muscles. At this stage of the program, your thigh, calf and gluteal muscles should be burning well… But hold on! That's how you cut dancer's legs :
1. Stand with your back against a wall. Your feet are angled slightly outward and hip-width apart (or more). Keep your back straight, with its natural arch.
2. Place your feet a few inches forward, the distance they will be directly below the knees at the lowest point of your squat.
3. Bend your legs to get into a squat position. Your thighs are parallel to the ground, your legs bent at a 90 degree angle and your feet just below the knees.
3. Put your weight against the wall. Tighten the leg and abdominal muscles. Hold this position for 2 to 3 seconds.
4. Extend your legs to stand up, while contracting the targeted muscles:you have done 1 repetition.
Do 3 sets of 15 reps
1. Stand with your feet shoulder-width apart and your hands on your hips. Keep your back straight and pull your shoulders back:this is the initial position.
2. Extend one of your legs to the side and bend the other leg at the same time. Use your other leg and your hands to stay balanced. Hold this position for 2 to 3 seconds.
3. Extend the bent leg to return to the initial position:you have done 1 repetition.
Do 3 sets of 15 reps
There you go, thanks to this 30-minute workout per day, you now have beautiful, slender, muscular legs :-)
Easy, fast and efficient, right?
You will see the first results in just 3 weeks of exercise.
After a month, you will have dream thighs and legs!
These exercises will not only firm up your legs, but they will also tone the skin which will be much firmer.
You'll have pretty slender legs so you can put on any dress or skirt!
Obviously, this method works for both women and men. So, when are you starting?
Have you tried these exercises to refine the thighs and shape the buttocks? Let us know in the comments if it worked. We can't wait to read you!
