Whenever we hear the words thighs and exercises in the same sentence, squats are usually the first thing that comes to mind. They are well known for firming the legs and glutes, but there are also other ways to stimulate these muscles without getting too bored or too tired.
Whether you're at the gym, on the move or at home with limited space and time, we have a compact set of movements that will help you have firm legs during this summer.
Find in detail these movements:
According to Thumbtack personal trainer, Kaitlyn Noble, who has implemented this effective workout, all movements can be done without equipment. And if you want to make it a bit more difficult, hold 5 to 10 kg dumbbells while performing each movement. Prepare to burn fat.
Leg lifting:
Start with a wide folded squat and push the hips so that they are aligned with the knees (the knees should follow directly above the ankles). Lift and lower the leg up and down (small movements) 25 times.
Side cross slots:
Stand with heels together. Rest your right foot (keeping both legs apart) so that your right knee aligns with your left heel. Flip your right foot back to the starting position, then immediately repeat on the left side. Repeat 20 times.
Tight dance:
Start on your knees with your shoulders above your hips and your hips above your knees. Keep your shoulders on the hips, and slowly bring them so that your glutes are 1 to 3 inches above your heels. Lift and lower the hips in one-inch pulsations, using the strength of your thighs to keep your hips floating above your heels. Repeat 25 times.