Top 5 Leg Busters – Simple Body Weight Leg Exercises You Can Do In The Comfort Of Your Own Home
Kelly Mortensen, Rebalance Pilates and Yoga’s Head Trainer, is going to show you our Top Five Leg Toning Exercises! You can do these from the comfort of your own home.. any time you like!
0:05 – The muscles we want to focus on the thighs, glutes, inner thighs and hamstrings.
0:20 – Squat – take the feet slightly wider than the hips, externally rotating through the feet (heels in, toes out). This will help engage the glutes and inner thighs. Draw belly into spine, push back into hips, sink into your heels. Breathe in on the way down, exhale on the way up.
1:08 – Don’t do this! Avoid pushing those knees over the toes.
1:18 – Lunge – perfect position is really important here. Come down onto one knee with a 90 degree angle in both knees. Tuck the back toes under and then lift up – this is YOUR perfect lunge stride. Drop that back knee down to the floor, lift through front heel and push back up. Inhale on the way down, and exhale on the way up. Intensify by adding pulses.
2:25 – Watch Out for this… Remember to keep your knees safe!
2:34 – Donkey Kick – really getting into the hamstring, deep hip rotators and the glutes. Get onto the floor, into a four point kneeling position. Flex foot of one leg, keep the abdominal connection, push heel to ceiling, lifting the knee and then dropping back down. Exhale to lift, inhale to come back down. Pulse to intensify! Keep the knee angle at 90 degrees.
3:36 – Straight Leg Kick Back – from the four point kneeling position, extend on leg with heel pointing towards the ceiling. Exhale kick leg into the air, inhale coming back down. Careful not to let your back arch.
4:06 – Inner Thigh Bridge – Lay on your back with knees bent. Crossing over one ankle over the other, and squeeze the knees together to active inner thighs. Lift hips towards ceiling, keeping knees squeezed together throughout the whole exercise. Remember to swap legs and do the other side!
We recommend structuring a workout around all of these exercises. You could do each exercise for 30 seconds on each leg with no breaks between, or alternatively, do 8-12 reps on each side, rotating between the exercises. Make it a quick 5 minute workout, or push yourself and keep going until you fatigue!
Perform a couple of times a week to really start to see more tone in your legs.
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