Top 5 home exercises for slim legs

To make your legs slim and fit, you need to pay attention not only to the buttocks, but also to all muscle groups. As a bonus, the buttocks work in almost all leg exercises – during squats, Romanian deadlifts, and lunges. But the most effective solution would be to do exercises that work not only the front and back of the thigh and the buttocks, but also the abductor, adductor, and calf muscles. Coach Polina Ovdina from the Reboot Fitness network of world-class fitness studios told us about such exercises and the correct technique for performing them.

Do warm-up exercises before starting your workout – 10 days of running on the track will be enough–15 minutes.

Mid-leg squat

— Stand with your feet shoulder-width apart, slightly turned outwards, and rest on the three points of your feet. Do not lift your toes and heels off the floor.

— Maintaining the neutral position of the pelvis and spine, we lower ourselves into a squatting position while inhaling, and return while exhaling.

To increase the load, you can use a fitness band or dumbbells.

The number of repetitions: 12–15 times

Romanian deadlift

— Starting position: legs hip-width apart, feet parallel to each other, support from three points of the foot. Bend your knees slightly and lock in this stance.

– Move your pelvis back, bend over as you inhale, lower your arms along your hips to approximately knee height, and return to the starting position as you exhale. Maintain a neutral position of the pelvis and spine with natural curves, look forward, do not lower or throw your head back.

For exercise you can use dumbbells, expanders or fitness bands. It can also be done on one leg. You can work with a fitness band at half the amplitude.

The number of repetitions: 12–15 times

Gluteal bridge

– Sit on the floor with your back against a bench or platform. The bottom of your shoulder blades are touching the bench. Place your feet hip-width apart or slightly wider. Feet and hips are parallel and not rounded to the sides or inward.

— While exhaling, push your pelvis up and roll your body onto the bench. Hold this position for 2-3 seconds and return to the starting point while inhaling. Do not arch your lower back, work only with your waist.

To increase the load, you can use a barbell, dumbbells or expanders that will create resistance as you move upward.

The number of repetitions: 15–20 times

Side steps of the bench

A simple and very effective exercise, and most importantly, accessible from anywhere. You can press on a sofa or chair, on a park bench, at home. When walking sideways, the inner surface of the thigh and buttocks perfectly engages.

– Stand next to the bench. Place one foot on the bench. Raise up onto the bench with an isolated effort of that leg. Return to the starting position. Make sure the entire foot is supported; the knee should not fall inward; the body should be held tight.

To increase the load, you can change the height, use dumbbells, or add jumping jacks.

The number of repetitions: 12–15 times

Side plank hip abduction

— Place your elbow or hand exactly under the shoulder joint. Stretch in a straight line, with the lower leg bent at the knee at a 90° angle.

— While exhaling, lift your leg, do not throw it to the ground, hold it for 2-3 seconds and lower it in a controlled manner.

You can increase the load by straightening your lower leg using fitness bands or dumbbells.

The number of repetitions: 12–15 times

You should do the exercises 3 times–4 rounds.