15 At-Home Exercises To Strengthen And Tone Legs And Hips

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Your body won’t look at its best without toned legs and hips. Please don’t be the person at the gym who skips leg day. The best outfit we can wear is our health and muscles. If you are unable to go to the gym regularly or maybe even do all of your exercises at home. I have just the right workout regime for you to strengthen and tone legs and hips. A correct form helps you make the most of your workout. Be focused, determined, and sweat a lot. Of course, the right diet will do 80% of the work, but you must make room for protein to be absorbed by the right exercises.

Squats

It works your hamstring, glutes, quads, and calves. Start by standing straight. Keep your core tight; push your butts backwards while sitting down. Make a 90-degree angle with your calves and thigs. Return to the starting position. Repeat the move ten times, do three sets.

Jump squats

Jump squats are a variation of squats, when you rise above from the squatting position, jump and gently land on the floor. Remember to keep your back straight and core tight, do not hunch.

Lunges

Keep your back straight while standing. Put your hands on your waist, flex your knees moving forward with the right leg, stop when your thigs and knees are in a perpendicular position. Return to the original position, repeat with the left leg. Ten lunges in three sets are perfect.

Side lunges

Another variation of the lunge. It will engage your abductors, calves, hamstrings, and glutes. Stand straight, legs wider than shoulder-width; with your core tightened. Bend your knees towards the right while keeping the left leg straight. Return to starting position and repeat with the left leg. Three sets of ten repetitions would do wonders to tone your legs.

Wall sitting

Keep your back erect, bend your knees with your back against the wall. Try to remain in the position for as long as you can. Repeat the exercise three time. It will exhaust you soon, but the burn will be worth the look.

Standing side legs kicks

To maintain the balance, place your right palm on the head of a chair. Put your left hand on your waist, and stand erect. Now, lift your left leg in a lateral position, do not bend the legs. Raise the leg as much as you can, return to starting position. Ten reps from each leg and three sets is a good workout.

Hip thrust

Put your upper back on a sofa, your back straight, knees flexed, heels on the ground. Thurst your hip upwards forming a straight line with your back, hips, and thigs. Return to starting position. Three sets of ten reps will strengthen your hips.

Leg circles

This exercise will build your abductors, glutes, hamstrings, and quads. Lie flat on the floor, keep your tailbone touched to the floor. Lift your right leg and make imaginary circles with your toe. Do this both leg, alternatively for ten times, three sets.

Squat calf raises

Put yourself in the squatting position, make a 90-degree angle with you thigs and calves while squatting. Raise both your heels a little and hold for two seconds then release. Repeat three sets of ten reps.

High knee toe taps

Keep a chair in front of you and stand straight. Put your hands on your hips. Raise your right toe and touch the edge of the chair and repeat the same with left leg, maintain a momentum. Repeat three sets of ten reps.

Leg raises

Lie flat on the ground. Raise your legs without flexing the knees at 90-degrees and drop them at 30-degrees. Don’t put the legs back on the floor till you are done with the set. Repeat twelve times, two sets.

Side-lying leg raise

Lie on your left side on a pillow or your hand. Keep your back straight and put the right leg on top of the left leg. Raise the right leg straight, stretch as much as you can, and return to the starting position. Do the same steps with the left leg also. Do ten reps three sets.

The Butterfly pose

Sit straight with your legs folded and heels touching flat on each other. Clench your toes with both your hands and flutter your legs slowly like butterfly wings. Do three sets of thirty seconds each.

Bridge

Lie down on the floor, flex your knees with your heels touching the ground. Raise your pelvis as much as you comfortably can, hold the position for ten seconds and return to the initial position. Do two sets of ten reps.

High knees

Stand straight and lift your knees towards your shoulders, move in a jogging motion but don’t move forward. Lift your knee to your waist height and return to the original position. Do this both legs alternatively, create momentum for thirty seconds and repeat for three sets.