by Gemma Delaney

[[A woman energetically carrying out an at-home workout, exhibiting her strength and toned legs.]

Forget notions of heavy, loaded barbells on leg day. We’re introducing a new strategy for strengthening and shaping your lower body, and you can do it right from the comfort of your living room. Achieving that thigh gap, or toning your legs, just got less complicated.

This beginner-friendly leg circuit incites strength and shape by utilizing bodyweight single-leg movements that work out your whole lower body whilst engaging essential core muscles. This helps give balance, stability, and even results in faster calorie burn!

Pace yourself. Do each workout for 40 seconds with a 15-second breather in between. Three rounds of this circuit, topped off with a thorough stretch, will transform leg day into an enjoyable procedure.

Liven up Your Leg Day with These Exercises

1. High Knees with Arms Overhead

The perfect warm-up exercise to boost your heartbeat slowly and engage your core. Stand tall with arms overhead and run in place, lifting and lowering your knees, feasting on each rep for 40 seconds.

2. Bear Crawls

This full-body exercise uses your arms, shoulders, and core to propel your body in a forward-backward motion while engaging your legs. Get on all-fours, lift your knees slightly off the ground, and make forward steps alternating your arms and legs for 40 seconds.

3. Single-Leg Pistol Squat

This exercise strengthens your ankles, knees, and core. You’ll lower onto a chair with one leg stretched forward and stand back up, repeating this on both legs for 40 seconds each.

4. Glute Bridges with Arms Overhead

Effective for your hamstrings and glutes. Lie back and lift your hips gradually until they’re aligned with your knees and shoulders; now lower back down. Repeat this for 40 seconds.

5. Side Lunges

A go-to for your inner and outer thighs. Step to your left or right, bend your knee and keep your other leg straight as you squat back. Repeat this on both sides for 40 seconds.

6. Ballet Calf Raises

A sure way to tone your calf muscles. Stand with your heels together, toes pointed out, and raise yourself onto the balls of your feet. Lower yourself and repeat for 40 seconds.

7. Pop Squats

This squat jump exercise increases your heartbeat while working your quads, hamstrings, and thighs. Stand with feet together, jump into the air spreading your feet apart mid-air, and drop into a wide-legged squat. Repeat for 40 seconds.

Doing these workouts at home brings you the benefits of a gym without the noise and hustles. All things considered, who wouldn’t want to give it a shot?

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