8 Simple movements that will help you tone your legs in a blink


Have you looked for the way to exercise your legs so that they look firm and turned and you have not found the right one? Do not worry, many of us usually get the same, no matter how long we are in the gym or what kind of creams we use to help us. The result is not the desired one.

This is because the routine we have is not the correct one or simply does not focus on our objective. That's why we show you the perfect routine to exercise only this part of your body and get the legs that you dream so much.

4 Movements for the outside of the thighs

1. Two Pumps

Lying on body on the left side, bend your left leg and extend the right; try to contract your abdomen. Flex the right leg and lift it up.

There are 30 repetitions for each leg.

2. Check Mark

Again lying on your left side, flex your right leg from top to bottom, take your knee to your navel and stretch as far as you can; Do not try to get very far to the first or you will only get hurt.

There are 20 repetitions for each leg.

3. Up and Over

In the same position and resting on your left arm, extend your right leg and carry it from front to back as if you were drawing an upward arch.

There are 20 repetitions for each leg.

4. The Burner

Again lying on your left side, bend the knee and bring the leg to the chest; extend your leg as if you were about to kick something and bend the knee again. At the same time, turn your right arm from front to back.

There are 20 sequences on each side.

4 Movements for the inside of the thighs

1. Single Sweep

Hold special cufflinks to your ankles. In the same position, bend your right knee preventing your foot from falling off the ground. Now stretch your left leg in a straight line and raise it as much as you can; Without forcing your body, lower your leg up to 2 inches above the ground to prevent it from hitting the floor.

There are 25 repetitions for each leg.

2. Heel Press

Same position, lying on the left side of your body, lift your leg 2 to 3 inches above the ground, flex your left leg from the chest, contracting your abdomen and push your heel as far as possible.

There are 25 repetitions for each leg.

3. Combo

From the same position, raise your left leg 2 to 3 inches off the floor and flex your foot; Take your left knee to your chest, extend your left leg in front of you trying to form a L curve; again contract your leg, push the heel so that it extends from the hip to its initial position.

There are 20 repetitions for each leg

4. Dancer Lift

Lying on your hip on the left side, take both legs to the ceiling; with the right hand hold your right leg by the calf or thigh, depending on your flexibility. With your left leg begin to make movements opening and closing slowly.

There are 20 repetitions for each leg.

5 Min FAST Arms & Chest Workout - Blink & You'll Miss It (August 2022)