Beginner Leg Work Out For a Sexy Hourglass Figure

Jun 06, 18

Legs can be one of the most difficult body parts to tone to get the perfect hourglass figure. Whether you are just starting off or trying to get muscle definition like Jennifer Lopez's sculpted legs- it's all about getting the basics right.

During training, you should experiment with exercises that sculpt each leg. Train your legs unilaterally and laterally to ensure equal muscle development. Focus on strength training moves that shape your glutes and your hamstrings; because what's an hourglass figure without a shapely asset!

Remember, less is more when you start any beginner program.

Today, we have put together 10 of our most effective beginner leg workouts to help you get the figure of your dreams. These will not only tone your legs but will also strengthen the large muscle groups such as the glutes and quads.
Start by picking only five of the mentioned work-outs. As you build your strength, increase the reps of every exercise and experiment with more variety.

1- Wall Squat

The wall squat is an easy-to-do exercise that strengthens the front of your thigh, also known as your quadriceps. It is a muscle group that plays a vital role in squatting, standing and taking the stairs.

HOW TO DO IT:

To do a wall squat, stand against a smooth wall. Make sure your feet are at least 8-12 inches away from it. Now lean down until your butt and back are against the wall and flex your knees as you slide down. Once your knees reach a 60-degree angle, hold the position for 5-10 seconds and then return to the standing position. Don’t let your knees extend beyond your toes as you squat down. This is not good for your knees in the long run.

2- Lunges

Lunges are a great way to train your legs, especially if you face balance issues. Add dumbbells or kettlebells in your routine to increase the burn.

HOW TO DO IT:

A lunge is a basic exercise in which you place one foot in front of the other. The distance between your feet should be almost three feet. Now pull back your shoulders and lower your back knee as deep as you can.
Ideally, it should be around one inch above the ground. Push through your front heel and rise back up. Repeat all reps on one leg and then switch positions for the other leg.

3- High Knee Toe Taps

If you are looking for a simple yet effective way to tone your legs, it doesn’t get any better than toe taps. Toe taps rely solely on the strength of hamstrings and quadriceps to complete the movement.

HOW TO DO IT:

Facing a box or a chair, stand with your hands on your hips. Tap your left foot on the bench and quickly alternate sides to tap the right foot. Do as many reps as you can but keep your back straight and chest lifted for the entire duration.

4- Side leg raises

Side leg raise is an easy exercise that can be done while lying on the floor or while standing up. Sneak it in when you’re watching TV. Or perform a few sets when you're lying on the floor. Make sure you maintain your form so that the muscles are targeted effectively.

HOW TO DO IT:

Lie on your side with your legs stretched out and stacked upon each other. Prop up your torso with the help of your forearm and start by lifting your top leg toward the ceiling. Use your butt to lift the leg and keep your back relaxed. Bring it down in a slow and controlled movement. Repeat the reps for one leg and turn sides to work out the other leg.

5- Inner Thigh Leg Raises

If you are looking for an effective work out to tighten your inner-thigh muscles, this is it. You'll notice your jiggly inner-thighs toning up in no time so that you can rock a tight pair of jeans or a bathing suit with utmost confidence.

HOW TO DO IT:

Lie down on your side with your torso propped up on your forearm. Keep your legs straight out and stack them over each other. Now cross your top leg in front of the bottom leg so that your top foot is in the front of your bottom leg's knee. Lift your bottom leg up as high as you can in a slow and controlled movement. Return it down. Keep your torso tight and stable. Complete the reps for one leg and switch sides to work out the other leg.

6- Warrior III

A great yoga-inspired exercise that can tone your legs, butt, and core all in a single move.

HOW TO DO IT:

Stand tall with your feet together and lift your left leg in such a way that your body weight transfers onto the standing, right leg. As you lift your leg, drop your head and torso so that you form a straight horizontal line. You head, toe and the sides of your arms should align together. Keep your core engages and make sure that your left thigh, hip, and toes are aligned. Hold this position for 5 breaths and then return to the standing position. Switch sides to work out the other leg.

7- Skater Lunge

Inspired by an ice-skating move, a skater lunge will give a great burn to your quads, hamstrings, and glutes. Maintain a good balance as you skate side to side and keep your core engaged.

HOW TO DO IT:

Begin with your feet shoulder-width apart. Take a large step backward and cross one leg diagonally behind the other. Swing your arms to the side to maintain balance. Hop back to the beginning stance and repeat on the other side.

Conclusion:

You don’t have to sweat buckets at the gym to rock that mini skirt! There are so many no-equipment leg workouts that can be done at home. Try these seven serious fat-blasting moves that can be done in the comfort of your own home. Because each exercise engages a different muscle group, you'll see yourself rocking an hourglass figure in no time.

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* Individual results may vary. Diet and exercise recommended. † Your results may vary

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