Honestly, I'm super lazy person. I can't do the same exercise for a long time, especially when I'm supposed to do some jumping squats, burpees and other insane exercises. I rather lie down on my yoga mat and do my favourite little workout over and over again :)
I prefer doing few exercises to all the body parts so I don't divide my workout days into "legs days", "abs days" etc. and. I usually do a little warm up - a combination of jumping jacks, running in place, high knees or jumping rope for about 5-15 minutes (depending on how I'm feeling that day) and then I continue with the main part of the workout, which basically almost always consists of different combinations of the exercises described below.
Sometimes I also change my routine a little bit and I go for a short run or, do some cycling, swimming or dancing with x-box "Just dance" game. And of course, I also do yoga on days I don't workout.
Plie squats
Wide ballet squats, the "plie squats" are great exercise for strenghteing the inner and outer thighs. Different variations of plie squats target also butt and calves.
exercise #1 - simple plie squats
Stand up with your feet wide apart with toes facing to the sides. With exhale, bend your knees to the squat position and stand back up with inhale.
I usually do about 50 reps.
exercise #2 - pulses
Stay in the squat position and start pulsing a little up and down. Repeat for 50 times.
exercise #3 - calf raises
Again, stay low in the squat, raise one heel, then come back and then repeat on the other leg. Do 25 reps on each leg.
exercise #4 - calf raises pulse
Stay in the deep squat with one raised heel and pulse for 25 times. Then repeat on the other side.
Ballet squats II.
For the next couple of exercises, you're gonna stay in the "first ballet positition" with heels touching and toes to the side. Do 50 squats and then 50 pulses in this position.
Calf raises
Calf raises can be done in three different versions. Start by standing up straight, feet touching. Keep the toes on the ground nad start raising your heels just a little bit above the ground. Each version targets different mucles so I recommend combining all of them together - it's better to do less reps in every version, that all 50 reps in just one version.
1st version - feet facing forward
2nd version - toes to the side
3rd version - heels to the side, toes facing inwards
Bridge
Bridge is an amazing exercise for all the muscles of booty, inner and outer thighs.
1. version - narrow bridge
exercise #1
Lie on your back, bend your kneed and pull the feet towards your butt. Feet are touching and knees are touching. Raise your butt, squeeze the musles, release and then come back down. Repeat for 50 times and then do 50 pulses with your butt raises up.
exercise #2
Keep your booty up and start pulsing with your knees to te side and back, like if your knees wanted to kiss. Again, do 50 reps.
exercise #3
This exercise is very similar to the previous one - start with your knees in line with your hips and start pulsing to the sides (50 reps)
exercise #4
The last exercise combines all of the previous bridge exercises. Knees are touching and feet are touching. Raise your booty, pulse with your kneed to the side, put them back and come back down with your booty. Repeat for 25 times.
FOR EXTRA CHALLENGE: Repeat the whole bridge session with raised heels.
2nd version - wide bridge
Repeat all the bridge exercises with your feet hip distance apart.
Inner thighs exercises
exercise #1
Lie down on your side according to the picture below.
Start raising the lower leg - 50 reps.
exercise #2
The same position - do 50 pulses.
exercise #3
Stay in the same position and this time do 50 circles with the raised leg and then 50 circles the other direction.
Repeat on the other leg
I prefer doing few exercises to all the body parts so I don't divide my workout days into "legs days", "abs days" etc. and. I usually do a little warm up - a combination of jumping jacks, running in place, high knees or jumping rope for about 5-15 minutes (depending on how I'm feeling that day) and then I continue with the main part of the workout, which basically almost always consists of different combinations of the exercises described below.
Sometimes I also change my routine a little bit and I go for a short run or, do some cycling, swimming or dancing with x-box "Just dance" game. And of course, I also do yoga on days I don't workout.
Plie squats
Wide ballet squats, the "plie squats" are great exercise for strenghteing the inner and outer thighs. Different variations of plie squats target also butt and calves.
exercise #1 - simple plie squats
Stand up with your feet wide apart with toes facing to the sides. With exhale, bend your knees to the squat position and stand back up with inhale.
I usually do about 50 reps.
exercise #2 - pulses
Stay in the squat position and start pulsing a little up and down. Repeat for 50 times.
exercise #3 - calf raises
Again, stay low in the squat, raise one heel, then come back and then repeat on the other leg. Do 25 reps on each leg.
exercise #4 - calf raises pulse
Stay in the deep squat with one raised heel and pulse for 25 times. Then repeat on the other side.
Ballet squats II.
For the next couple of exercises, you're gonna stay in the "first ballet positition" with heels touching and toes to the side. Do 50 squats and then 50 pulses in this position.
Calf raises
Calf raises can be done in three different versions. Start by standing up straight, feet touching. Keep the toes on the ground nad start raising your heels just a little bit above the ground. Each version targets different mucles so I recommend combining all of them together - it's better to do less reps in every version, that all 50 reps in just one version.
1st version - feet facing forward
2nd version - toes to the side
3rd version - heels to the side, toes facing inwards
Bridge
Bridge is an amazing exercise for all the muscles of booty, inner and outer thighs.
1. version - narrow bridge
exercise #1
Lie on your back, bend your kneed and pull the feet towards your butt. Feet are touching and knees are touching. Raise your butt, squeeze the musles, release and then come back down. Repeat for 50 times and then do 50 pulses with your butt raises up.
exercise #2
Keep your booty up and start pulsing with your knees to te side and back, like if your knees wanted to kiss. Again, do 50 reps.
exercise #3
This exercise is very similar to the previous one - start with your knees in line with your hips and start pulsing to the sides (50 reps)
exercise #4
The last exercise combines all of the previous bridge exercises. Knees are touching and feet are touching. Raise your booty, pulse with your kneed to the side, put them back and come back down with your booty. Repeat for 25 times.
FOR EXTRA CHALLENGE: Repeat the whole bridge session with raised heels.
2nd version - wide bridge
Repeat all the bridge exercises with your feet hip distance apart.
Inner thighs exercises
exercise #1
Lie down on your side according to the picture below.
Start raising the lower leg - 50 reps.
exercise #2
The same position - do 50 pulses.
exercise #3
Stay in the same position and this time do 50 circles with the raised leg and then 50 circles the other direction.
Repeat on the other leg
What exercises do you prefer? :)
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