It is very easy to have a lower half that you dream of. With these simple and easy exercises, you will tighten your thighs, and the best thing is that the exercises only take a couple of minutes.
You should do 10 to 15 repetitions of every exercise, do them in the same order as they are listed down below and switch sides after the repetitions for each leg. Just by doing these exercises 4 times per week, you will get the desired lower half in no time.
BASIC LEG LIFTS
Lie down on your left side, stretch your legs and flex your feet. Bend your left elbow so that your left hand is supporting your head.
After that, bring your left leg forward and bend that knee to make a 90 degrees angle. Keep your right leg straight, abs tight and hips and shoulders stacked.
Engage the outer thigh in order to lift your right leg and make a 45 degree angle with the leg by lifting it off the floor. Keep it steady like that for a moment and the lower it. That is one rep, and after 10 to 15 reps, do the same on the other side.
LEG LIFT WITH KNEE:
Lie down on your left side and stretch your legs, while supporting your head with your left hand by bending your left elbow and holding yourself on it. Slowly bring the left leg forward and bend that knee in order to make a 90 degree angle.
Make sure your left leg is straight, abs tight, hips stacked and your left toes pointing forward, then lift your right leg by using your outer thigh to form a 45 degree angle by lifting the entire leg off the ground. After forming the angle, bend the knee and bring it forward towards the core.
Release after that, bring the leg in the air as it was before and lower it on the ground but don’t touch the ground. That is one rep.
PIKE LEG PULSES
Lie down on your left side, flex your feet, stretch your legs and support your head with your left hand by bending your left elbow and holding yourself on it. Bring the bottom leg forward to make a 90 degree angle.
Bring it forward until your foot and hips are aligned. Keeps your abs tight, stack your shoulders and hips, extend your leg and keep it straight. Then, engage your outer thigh in order to lift the top leg in the air and make sure it is above hip level.
Hold it there for a few seconds and lower it to the ground but don’t touch the floor. After about 10 to 15 times, do it for the other leg as well.
Lie down on your left side and stretch your legs, flex your feet and bend your right elbow to support your head. Bring your right leg forward and bend the knee to make a 90 degree angle.
Make sure the right foot is aligned with your hips. Stack your hips and shoulders and lift the left leg above hip level.
Then, bring your left knee towards your chest as you engage your core. Push it back out and return to the original position. That is one rep.
SPLIT LEG LIFTS:
Lie down on your left side and hold yourself on your right elbow as you make sure it is aligned with your shoulder. Your palm should be on the floor.
Keep both of your legs completely straight and raise your top leg while keeping it straight and grab it by the ankle. Engage your inner thighs and your core and lift your bottom leg to make sure your ankles touch in the air.
Hold that position for a few seconds and lower your leg.