Kristina Mikolčić

How to Achieve Toned Legs with No Equipment: 8 Best Leg Exercises for women to do at Home

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When the pandemic (COVID 19) started, we were required to stay at home and whenever we have the opportunity to go outside. The pandemic allowed us to make the most out of ourselves while at home and that includes working out to stay active and remain healthy.

Sometimes, working out at home is better than going to a gym because you will save money from paying for gym memberships, saves time from traveling, and have the freedom to choose your preferred music to enjoy and get more motivated. 

Also, it’s not crowded which a great way to easily concentrate on your session.

Leg exercises are probably a lot easier to do at home than you think, even more, if you are a woman and your goal is to tone up, and not to grow big and visible muscles. It will make your body look symmetrical, balanced and strengthen the muscles. By doing this, it does not require any equipment to execute it and get fantastic results. 

You only need your body, maybe a chair and you’re ready to do leg exercises anytime and anywhere around your home.

Don’t know where to start? Give yourself a warm-up!

Warm-up your legs with these 3 exercises

1. Jumping Jacks

The standing quad stretch strengthens the legs and extends the knees, keeping the quads strong, flexible, and stress-free. Here’s what you can do.

  • Stand on one leg and bend your right knee and lift your heel up to your buttocks.
  • Grasp your foot with your right hand.
  • Assist in bending your knee as much as you can.
  • Hold for 30 seconds and repeat with the other leg.

2. Hamstrings Stretch

Hamstring stretches are beneficial to the spine, hamstring muscles, and upper leg’s stability and range of motion. Here’s how to make sure the hamstrings are properly warmed up before working out.

  • Keep your back straight. Bend your right leg and take a quick step forward with your left leg.
  • Lean your chest forward slightly while keeping both feet pointed forward.
  • Hold for 30 seconds and repeat on the other leg. 

3. Calf Stretch

Stretching these muscles will help avoid damage to the ankle as well as the risk of breaking the Achilles tendon. Here’s what you can do.

  • Put your palms flat against the wall.
  • Move your right foot back keeping your toes pointing forwards and heels flat on the floor.
  • Remember to keep your head up, your abdominals straight, and your front knee from going over your front toe.
  • Hold this position for 30 to 60 seconds. Switch leg positions and repeat.

🦵
Best 8 Leg Workout at Home

1. Jump Squat

This exercise engages both your lower and upper body muscles, as well as your core: abdominals, glutes, hamstrings, and lower back. This explosive, dynamic workout will work every muscle in your leg and will certainly raise your heart rate. As a result, it’s a combination of focused leg exercise and cardio!

How to do a jump squat: 

  • Spread your feet apart in a manner that allows you to jump to your maximum height.
  • Knees bent, descend into a complete squat position.
  • Jump as high as you can with a single motion.
  • Right after landing, jump again.

2. Lunges

A lunge is a fantastic body-weight exercise that will benefit your overall wellbeing. It is a well-known exercise because it can help improve strength, endurance, and balance.

How to do lunges:

  • Establish a split stance with your left leg forward and your right leg back, keeping your feet shoulder-width apart and hands on your hips.
  • Both legs should be at a 90-degree angle, with the front knee directly over the front ankle and the back knee directly beneath the thigh.
  • Return to the starting position by extending both knees. Repeat on the other leg.

3. Plié Squat Calf Raises

The plié squat with calf raises is an excellent leg and glute strengthening exercise. This exercise strengthens the muscles in the back of the lower legs, calves, and hips while increasing range of motion.

How to do plié squat calf raises: 

  • Stand with your feet slightly wider than shoulder width apart, your toes turned out at a 45 degree angle, and your hands on your hips.
  • Bend knees in a squat position. Both heels should be lifted off the ground and kept for two seconds.
  • Lower your heels down and repeat.

4. Pistol Squats

Pistol squats are beneficial to runners since they strengthen both the lower body and the core. This exercise strengthens the glutes, quadriceps, hamstrings, hip adductors, calves, and core muscles.

How to do a pistol squats:

  • Position yourself with your feet together. Raise and extend the left leg forward a few inches.
  • Bend your right knee and squat while raising your left leg to hip height. Extend your arms out in front of you for balance.
  • Maintain this position on one leg for about 10 seconds, then switch.

5. Gate Swings

The gate swings are an excellent aerobic exercise that also work your inner thighs , glutes, hip flexors, and quad. This exercise helps to strengthen your core and muscles while also increasing your aerobic fitness level.

How to do gate swings:

  • Spread your legs with your feet in a wide stance with toes pointing out and bend your knees.
  • Jump on your feet, crossing your legs.
  • Jump again, uncross your legs, and revert to squat position.
  • Repeat until the set is complete.

6. Fire Hydrant

The fire hydrant targets the outer glutes, core, thighs and hips. This exercise is excellent for toning the butt and thighs, strengthening the legs, and even tightening the core. While doing the fire hydrant, face the floor and do not arch your back.

How to do a fire hydrant:

  • Start on your knees and with your hands on the floor.
  • Raise one leg up to the side at hip level while keeping the knees bent.
  • Return to the starting place, then switch legs and repeat.

7. Side Leg Raises

The side leg raises exercise strengthen your hips, glutes, and abs, all of which aid the development of a solid core capable of supporting the body during any movement. Throughout the workout, try not to raise our leg too far. Maintain a strong core during the exercise to alleviate some on the strain on your lower back.

How to do a side leg raises

  • Lie on one side with your legs out straight, stacked on top of one another. Then, with your torso flat on the mat/floor.
  • Slowly and steadily raise the top leg toward the ceiling until it forms a 45° angle.
  • Return to the starting position and repeat on the other leg.

8 Curtsy Lunges

Unlike other lunge variations, the curtsy lunge works your inner thigh muscles as well as your glutes , helping to balance your hips and strengthen your butt, legs and posture.

How to do a curtsy lunge:

  • Keep your hands in front and stand in a hip-width stance.
  • Step your right leg diagonally behind your left leg and lower into a lunge by bending your knees.
  • To stand, push with your left heel and return to the starting position with your right leg. Then, repeat on the other side.

WELL DONE!

At the conclusion of your workout, it is essential to perform Cooldown Exercises to reduce the risk of injury, increase blood flow, and relieve stress on your heart and other muscles. Breathe deeply while cooling down so that you’ll return your heart rate, body temperature, and blood pressure to normal levels before continuing with your normal activities.

Perform each exercises for 30 seconds. Repeat 2-3 times as needed.

Cooldown your legs with these 3 exercises

1. Child Pose

Child’s Pose, or Balasana, stretches the lower back and inner thighs muscles. It increases flexibility, alleviates tension, and aids in the delivery of blood to the muscles, joints, and spine. Here’s what you can do.

  • Bring your knees together and kneel on your mat/floor. Your hands should be resting on the tops of your thighs.
  • Exhale and bring your body slowly between your knees. Then, with your hands on the floor, extend your arms out until you feel a stretch in your shoulders.

2. Pigeon Stretch

Stretching the back and hips, thighs, and glutes with the pigeon stretch lengthens the spine. This is a perfect hip opener that can help alleviate discomfort from sitting all day at work. Here’s what you can do.

  • Get into a quadruped position. Take one leg back and bring up the leg you want to stretch, bending your knee up and across the body.
  • Relax your body down to the ground, as if sitting, until you feel a stretch in your buttocks. Maintain the stretch.

Standing Quad Stretch

The standing quad stretch strengthens the legs and extends the knees, keeping the quads strong, flexible, and stress-free. Here’s what you can do.

  • Stand on one leg and bend your right knee and lift your heel up to your buttocks.
  • Grasp your foot with your right hand.
  • Assist in bending your knee as much as you can.
  • Repeat with the other leg.

Applying these 8 best leg workouts for women that require no equipment will guarantee your leg muscles to be solid and stable as long as you consistently do it.

It also helps keep the body balanced and promotes safe movement habits in your everyday life and athletic success.

ENJOY AND HAVE FUN!

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Helping women to become their most sensual selves through fitness & dance

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