8 Most Effective Exercises To Get Slim Legs

6. Prone Hamstring Curl:


prone-hamstring-curl

How to do it:

  • Lie face down on the floor, bend your elbows and stack your hands under your forehead.
  • Extend both legs straight out behind you, pointing your toes and squeezing your heels together .
  • Press your shoulders down and lift both legs slightly off the floor.
  • Keeping your feet touching, bend your knees (knees can open out to the sides slightly as they bend) and curl both heels in towards your body .
  • Without letting your knees touch the ground, slowly extend both legs back out straight.
  • Repeat 15 times total (Try doing another set of 15 before finishing the workout if you can).

7. Diagonal Lunge:

diagonal-lunge

 

How to do it:

  • Start standing with feet together, both arms reaching overhead with dumbbells, palms facing forward.
  • Take a wide step with your right foot out to the corner of the room (at a 45-degree diagonal angle), bending your right knee and reaching arms and upper body forward over your right thigh (your back leg should be straight, with your heel lifted off the floor).
  • See if you can touch the floor, on either side of your right foot, lightly with your fingertips.
  • Push off of the right foot to return to the starting position.
  • Repeat 15 times on one leg, 15 times on the other.
  • Modification option: Don’t go as low into the lunge, and aim to reach your hands to knee or shin level instead.

8. Bow and Arrow Lunge:

How to do it:

  • Stand with both arms extended in front of you at shoulder-height.
  • Take a large step forward with your left leg. From this position, bend both knees to 90-degree angles, and lower into a forward lunge.
  • Push through your left heel to come back up to standing position. Next, rotate your right toes to point toward the right, and plant your right heel as you bend your right arm to drive the right elbow across your chest and out to the right side.
  • Keeping your shoulders over your hips, bend both knees and lower down into a plié.
  • Press up through your heels, turn your right toes to your left, and extend the right arm straight in front of you to complete one rep.
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