Tight and slim legs - that's what we all dream of. But which exercises really work? And which ones can you do from the comfort of your own home? We've taken a look around and tested the best exercises for slim legs.
Not tight enough. Too thick. Dents. Along with the buttocks and abdomen, the legs are one of the very biggest problem areas for women.
Beautifully trained and slim legs who does not want that?
Although many women are not happy with their legs, the legs are one of the more neglected zones when it comes to training.
They are the best accessory a woman can wear with a beautiful skirt, an elegant dress or a fashionable short: Slim legs
However, with targeted exercises you can quickly tone and slim the calves and thighs.
So you can finally start sporting as a beginner!
How to get slim legs with proper nutrition
The right diet alone is usually not enough to say goodbye to fat calves. However, a balanced diet plays a major role in the fight against it. To get slim legs, you should eat salt, Sugar and avoid fat. Very important are vitamins and fiber.
How endurance exercise helps you lose weight in the legs
A super sport for slim calves is Jogging. Running can help you reduce muscle in your calves and get rid of excess fat.
It's best if you jog on flat tracks. Fast sprints while running strengthen your muscle. Running slowly slims it down.
If you want slim calves but are a fan of weight training, I recommend switching to endurance sports.
Super sports for slim legs are swimming, cycling, climbing, Pilates and yoga.
If you want to shape your legs, stretching exercises are also great for that. The advantage of stretching exercises is that you can do them at home. You don't need any equipment and do the exercises with your own body weight.
These are the best strength training exercises for home!
The 20 best exercises for slim legs
1. step up with chair for legs
You can compare this exercise with climbing stairs. However, the chair you use for the exercise should be very stable.
- Stand in front of the chair.
- Your legs should be hip-width apart.
- Place the foot of the right leg on the chair at a 90 degree angle.
- With this leg you also push yourself up.
- The other leg should remain straight and not be supportive.
- After that you change the page.
This exercise is also easy to do in the office. If you don't have a chair available, you can also turn your sofa into an exercise machine.
2. exercise for slim calves
- For this exercise, it's best to stand behind an armchair with a backrest.
- Your hand touches the backrest very lightly.
- Now lift your right leg until it is at a 90 degree angle.
- At the same time, raise the flat of your left foot until you are standing on the ball of your foot.
- Hold the position for 5 seconds and lower the leg again.
- Do this 10 times per side.
Our tip: perform the exercise slowly and try not to bend forward, the strength should come from the calves.
Train your entire legs with these 17 exercises! From calf to butt!
3rd exercise for the thigh: climbing stairs
You may do this exercise unconsciously several times a day anyway. It is very simple. Depending on how you feel, you walk up the stairs to your office or apartment faster than normal. If you are in very good physical condition, you can also jog up the stairs.
Whether you put in another lap shouldn't depend on your fitness, but on the pull in your legs. If you start to puff, just take a short break.
Our tip: Leave the elevator on the left and always take the stairs.
4. leg stretch for the thighs
This exercise is really recommended. It trains not only your thighs but also your butt and arms.
For the exercise you need an armchair.
- You then place your forearms on the seat of the chair.
- Now lift your left leg and stretch it firmly.
- You don't have to lift the leg very high, the important thing is that it is firmly extended. In this way, you not only train slender legs, but also soon become more mobile.
- Hold the position for 20 seconds before changing legs.
Take this 30 day inner thigh challenge!
5. exercise for the back of the thighs
- For this exercise, lie on the floor on your back facing the chair.
- Place your feet on the seat of the chair as shown.
- Using the strength of your legs and buttocks, you then lift yourself off the ground.
- For 10 seconds you should remain in this position.
- Then take a short break and repeat the exercise 15 more times.
Tip: Make sure your body stays in line.
6. wall sit for trained legs
Also this exercise is great to get slim legs.
- You put your back against the wall.
- Then bend your knees at a 90 degree angle. The exercise should look like you are sitting on an armchair.
Try to increase your wall sits. At the beginning you will have difficulties to stay in this position for a few seconds. As time goes on, you will be able to do it longer and longer. I can now do the wallsit for over a minute.
The lunges variations bring variety into the workout!
7. jump squat for slim legs
You've never heard of the jump squat? No problem. We'll tell you how to do it, because this exercise is great for your legs. But please don't do this exercise without your training shoes, because you could twist your ankle and injure yourself.
If you try the exercise indoors, please use a training mat to protect your joints. Even if you do the exercise outdoors, take your training mat with you as a precaution. Without a mat I would only do this exercise on grass.
- To perform the exercise, stand on the mat.
- Your legs should be set at shoulder width.
- Your back is stretched out.
- Then get into the starting position of a squat and jump as high as you can.
- Stretch your body fully.
- Land back on your toes.
- Then go back to the starting position.
- Repeat the exercise 20 times.
8. exercise for the legs with a hula hoop
Fun and workout in one is with the hula hoop :) With this exercise you also train your legs excellently.
- You stand on the ball of your foot.
- Now you let the hula hoop circle.
- For this exercise you need good coordination. But with time it gets better and better.
- Now stand on the balls of your feet and let the hoop circle for as long as possible.
You have more desire for Hula Hoop? Here you come to "Learn to Hula Hoop: I'll show you how it's done"
9. knee lift
The knee lift is ideal for beginners. At the same time not only a great exercise for the butt but also for the thigh and your flexibility.
- To perform the exercise, stand up straight and at shoulder width.
- Now lift your legs, alternating the left and right leg.
- Raise the knee as high as possible. But make sure that your body remains straight during the execution.
- Body tension should also always be present.
- Repeat the exercise alternately with the right and left leg.
- A total of 20 times.
Too boring? Try this high intensity workout!
10. the quadruped stand for slender legs
This exercise is highly recommended for trained and slim thighs.
- Grab your exercise mat and get into the quadruped stand.
- Your elbows are at shoulder level.
- You start lifting one leg at a time, alternating.
- You stay in the position for 15 seconds, then return to the starting position and change legs.
- I recommend you do three series of 8 repetitions for this exercise.
That's why you should stretch your legs right now!
11. the lunge for slender legs
One of the most famous and popular legs and butt exercises is the lunge. The great thing about it is that you train several muscle groups at the same time.
- For this exercise, make sure your knees do not extend past the tops of your feet.
- However, the tips of the feet and knees should also always have the same alignment.
- Repeat the exercise 10 times per leg.
12. squats on the wobble board
This exercise is suitable for all those who find normal squats too boring :) It is especially good for your thighs. Due to the fact that you do it on the Wobble board it is more difficult and your sense of balance is trained at the same time.
- Just stand with both legs on the wobble board.
- Then bend your knees. But make sure that your knees do not exceed the tips of your toes.
- Try to repeat the exercise 15 times.
13. wall sitting
This exercise adds variety to your leg workout.
- Stand facing a wall.
- Lean with your back.
- Bend your knees until they form a 90 degree angle.
- Hold this position as long as you can.
Even more effective than normal bodyweight exercises: The Minibands Workout!
14. toe lift
This exercise is easy to do in the office. You only need a wall, a counter or a higher table.
- On it you place your hands.
- You bend one leg and stand with the other leg only on the ball of the foot.
- Try to stay in this position for 15 seconds.
- Repeat the exercise 5 times.
- And then change the leg.
I'm excited about the exercise because it really slims legs when used regularly.
15. lateral leg lift on a bench
The leg lift with Park bench is an exercise for advanced users.
- With your right leg you squat on the park bench.
- Extend your left leg forward. Your arms rest on your knee for support.
- Your thigh and lower leg do not touch.
- Stay in this position as long as you can stand it. This exercise is great for slim legs because it strengthens the muscles. But you need to have a good sense of balance.
The 13 best exercises for your inner thighs!
16. classic squats
Squats are really well known and should not be missing from any workout plan.
- Put your arms at the back of your neck and start squatting.
- This exercise is especially effective for slender legs when you stand wider than hip-width.
- Repeat this exercise 20 times.
Exercises with your own body weight are really very good for slim legs.
Here you can find more Squats exercises: "Squats for the butt: 7 effective squats exercises".
17. exercise for toned calves
This exercise is one of the simple ones for slim calves.
- You shift your weight to your toes.
- Now tense your leg muscles and lift your heels.
- After that, start lowering your heels again.
- I recommend 3 series of 10 repetitions.
18. exercise for the inner thighs
- For this exercise you need a chair with a backrest or a table.
- Your standing leg for this exercise is the one closer to the chair.
- Pull the other leg up to the side.
- You lift and lower this leg again and again, but you should not touch the floor.
- After a series of 12 repetitions, change legs.
- In total, I recommend you do 2 series of 12 reps per leg.
This "slim legs" workout will benefit your thighs the most.
19. windshield wiper exercise for slim legs
Now you can lie down for a change :) With this exercise you strengthen your legs.
- Your buttocks are against the wall.
- Your foot surfaces point to the ceiling.
- You move your leg to the left like a clock hand. Do this as far as you can.
- Then move your leg back to the starting position and do the same with your right leg.
- Both legs are always firmly extended.
If you are not practiced yet, you don't have to lie with your butt completely against the wall. This will make the exercise easier for you in the beginning.
20. leg curl for slim legs
Leg curls are really super effective when it comes to slim legs. All you need is an exercise ball and a workout mat. Here we go.
- You lie down on your back.
- Place your legs stretched in the middle on the exercise ball.
- Your arms serve as stabilization during this exercise.
- Tighten your buttocks and legs.
- You press your heels into the ball.
- After that, lift your hips and bend your knees.
- Now roll the exercise ball as far as possible towards your buttocks.
- Then roll the ball away until you are back in the starting position.
- Repeat this exercise at least 10 times.
- With a little training, this exercise works wonderfully.
Want more exercise ball exercises? Then you are at the right place: "The 11 best exercises with exercise ball for abdomen legs buttocks".
Our conclusion
Try out all the exercises once. With 21 different exercises and training equipment, your workout will never get boring.
Do you have any other great exercises for slim legs? We look forward to your tips :)
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