Summer time is fast approaching and chances are you have already rummaged through your closet and tried on some of your cute sundresses, shorts or bathing suites. Like many of us though, that first try-on may have caused a few surprises when things didn’t fit quite like they used to. No worries. Read below for Part 1 of a series of pre-summer sizzling leg exercises that will have you ready for your favorite shortest shorts in no time.
Part 1 will focus exclusively on exercises that can be done on the floor, so no equipment or gym is needed for these easy leg slimming moves. In fact, these are great exercises that can be done will watching television or while playing with your children on the floor.
Read on to learn how to tighten, tone and strengthen your thighs, hamstrings and glutes.
Floor Leg Exercises:
Lying Side Leg Lift
To tone your outer thighs, lie on your side and bend your lower leg. Straighten your top leg and begin with 2 sets of 15 lifts on each leg. You can place your top arm in front of you for stability.
Inner Thigh Lift
Lying on your side, bend your top leg in front of you or place your knee on the floor (just make sure your hips are ‘stacked’). Then use your lower (straight) leg for the lifting exercise. Begin with 2 sets of 12 lifts on each leg. This move is great for the inner thigh area.
Get on your knees and elbows and raise one leg behind you with the knee bent. Begin to raise your leg up and down towards the ceiling with 2 sets of 10 raises on each leg. Smaller, controlled lifts/raises will concentrate the movement to the hamstring muscles. And this targeted move also tightens the glutes.
Lie on your back, with knees bent and your feet close to your butt. Raise hips off the floor for 2 sets of 15 lifts. This exercise can be modified for more of a challenge by doing it with only one foot on the ground and raising the other one towards the ceiling.
Lie on your back and pull one knee in towards your chest while the other leg is straight. Begin with 2 sets of 30 circles for each leg. You can use your hands as a way to touch your knees when they come towards your chest. If you want to engage your abs, then place your hands behind your head, being careful to keep your elbows out beside you, and not towards your face.
Lying on your back, lift both legs in the air towards ceiling. Switch legs in small crisscross fashion for 2 sets of 20 reps for targeted inner and outer thigh toning. For more of a challenge, pull legs wide for a large V and do 2 sets of 10 each.
Remember, if you want to make the most of these toning and tightening exercises, you will need to add some aerobic or cardio exercises for 20-30 minutes every day to ensure you are improving your overall pulmonary (breathing) and cardio health as well.
One suggestion, is that after running, walking, tennis or whatever exercise you like to do, just add a few of the leg exercises above to the beginning or end of your workout routine. In fact, if you choose to perform these exercises in the beginning of your routine, it’s a good habit to stretch and warm up (walking in place for 100 steps) your legs first to avoid any unnecessary cramps.
Try these sizzling floor leg exercises over the next few weeks, and you’ll be sporting some very strong, toned and sexy legs in no time.
Check back next week for Part 2 of the pre-summer leg exercises and you’ll read about some fun and easy standing options for your thighs, calves and glutes.