Every body is beautiful regardless of its size, colour, length and width. There are different tastes and preferences, so there is something for everyone. But do you want to improve the appearance of your legs to make them beautiful and shapely? There are several ways to do this, which we will discuss in a moment.
There are other benefits of exercising the leg muscles:
- slimmer thighs and calves;
- muscle gain – it doesn’t mean a quick growth looking like a bodybuilder, they work for years for that, I mean more of a nice muscle outline;
- fat burning – the larger the muscle surface, the faster the fat burning;
- improved blood circulation and skin firmness;
- better mood.
The most important thing about exercising is consistency — typically, 3-4 workouts a week are sufficient. Likewise, after 3-4 weeks you should see the effects of your exercises.
Leg fitness assessment – choose the right exercises
Now it’s time to look at yourself in the mirror and assess yourself objectively: do you need to make your legs more shapely to slim them down? Or perhaps add muscle? Maybe it’s enough to burn body fat, or maybe they require weight-bearing exercises? Don’t look at yourself critically, it’s all about achieving the goal so you don’t confuse the exercises. You want to improve the appearance of your legs so that they look insane for you – we can help!
Muscles that need to work:
Thigh
- Quadriceps femoris muscle (front)
- Biceps femoris muscle (back)
- Sartorius muscle (around the leg – it starts at the anterior superior iliac spine and ends at the femur, tibia and shin fascia – the longest muscle of the human body)
- Adductors and abductors (sides)
Shin
- Tibialis anterior muscle (front)
- Gastrocnemius muscle (back)
- Soleus muscle (back)
- Long and short fibularis muscles (side)
Pre-workout rules
If you have problems with your legs, blood clotting, swelling, veins, etc., see your doctor first before doing intense exercises typically for your legs. When they give you the green light, go for it!
How to choose the environment for exercise?
Gym or fitness clubs
If you go to a gym or fitness club to improve the look and shapeliness of your legs, you will have plenty of options to choose from, all the equipment you need as well as machines. This is where it is easiest to do a leg workout without restrictions. Keep calm, if you don’t have a gym nearby. Other places are fine, too.
Home environment
If you have a mat or carpet, you can do the leg slimming workout at home. Without the use of professional equipment, you will also achieve excellent results and enjoy shapely legs.
Outdoors
If you are a fan of outdoor workout, this option will also give you plenty of satisfaction. It would be a good idea to do your workout near benches, stairs or something to put your feet on. In this case, leg slimming workout will be more effective.
The composition of the workout also makes a huge difference
The workout should be broken down into series, as the length and quality of it depends on this. It is best to do 3 series with a 60-90 second break – not longer, because the muscle needs to have a break to rest, but not to recover. This will make it work strongly and build up. Obviously, the heavier the workout and the more complex the exercise with heavier weights, the longer the break should be, but for leg slimming, a lighter workout is sufficient, in which case too long breaks are not advisable as the exercise for the body is not so demanding. Put simply, when engaging small muscle groups, the rest should be shorter, the more muscles work during the exercise, the longer the break should be.
Did you know that it’s best to walk or stand between the series? Then the lung capacity is greater and it is easier to even out the breathing.
Sprinting or trotting?
Ever wondered what sprinters and marathoners look like? Note the structure of their bodies. Athletes training for sprints (fast, short distances) have heavily muscled thighs and calves. If you want your legs to gain a shapely muscular outline add intervals to your workout – this could be a fast run in place, distance, jumping jacks, skipping rope, burpees.
Do your legs need to lose a few centimetres? Now look at marathon runners using cardio training. Long, leisure distances make them very muscular and lean. Perfect looking, shapely legs. If you’re interested in this look, it’s worth adding a 30-minute jog, recreational swim or brisk walk to your workouts.
Did you know that muscles weigh more than fat and have a much smaller volume? Weight is not always a good indicator because muscles are heavy. It is best to measure circumferences.
It’s time for a solid workout – grab and train
- Lying on your side, rest your head on your outstretched arm, let the leg lying on the ground be gently bent at the hip and knee. The other leg is straight. Raise it to a height of about 40 centimetres and make circles forward – 20 small, 20 medium, 20 large, only to pause for 60 seconds afterwards. Repeat the same backwards. Do 2 series if you are a beginner, 3 if you are advanced. Change sides and leg.
- Lying in the same position, bring the straight leg in front of you so that a right angle is formed at the hip, then return to the starting position. Don’t put your foot down! Do 30 repetitions, 60 seconds rest, 3 series. Change sides.
- Wide squats using a kettlebell or other weight (can be a water bottle). Stand wider than your hips, feet pointing outwards (but without exaggerating). Be careful that your knees do not go beyond the line of your feet during the exercise; they should be perfectly over your feet. Keep the weight against your chest. Remember to keep your back straight. Bend your legs, not your back. Do 20 squats, 45 seconds rest, 3 series.
- Climbing an elevation. Place a crate, chair, step, bench etc. in front of you. Arms along the body, back straight. Place your foot on the elevation, transfer your body weight to it, lift yourself up and deliver your foot to your foot. Step up and down with the same leg. Do 30 repetitions on each side, 2 series.
- Diagonal strides. Stand in an upright position, place your hands on your hips. Perform a forward stride and at the same time a gentle incline, lower the position so that there is a 90-degree angle at the knee, then return to the starting position. Work alternately with the left and right leg. Perform 15 repetitions on each side, 3 series.
- Face a wall and place your palms on it, find a small elevation (could be a low step, thick book, barbell plate), stand on it mid-foot, evenly with both feet. Climb up on your toes and then lower so that your heels are just below the elevation. Do 20 repetitions, 4 series.
- Sit comfortably, straighten your back, position your feet below your knees, place your weight on your thighs close to your knees (the heavier the better), raise and lower your heels. 20 repetitions, 3 series, 30 seconds’ pause between the series.
- Lie on your back, feet on the ground wider than your hips. Tighten your thighs and buttocks, lifting them so that your back forms a straight line with your thighs. Lift and straighten one leg, do tense – lifts as if you want to bounce a shoe mark on the ceiling. Repeat 25 times, change leg, pause for 45 seconds between the series. Do 4 series.
- Stand hip-width apart, shift your weight to one side, slightly bend the knee you are standing on. Lift the other leg to the side for about 45 cm, with the toes pointing to the ground to lift the stiff leg with the heel first. Focus on not tilting your body to the side, but staying upright at all times. Pulse your leg 30 times with the left, then the right. Do 3 series with 45 second breaks.
Let me tell you a secret. Leg exercises cannot be completely isolated. By doing exercises for shapely legs, you additionally improve the appearance and firmness of your buttocks. See how much you get for free! Great news – all that’s left now is to slenderise your body and enjoy your beauty.