If you are used to using machinery at the gym, the notion of doing a work out at home might intimidate you. But, you don’t need to buy equipment to meet your needs. Instead, you can do some moves at home that target specific body parts. This is even the case for thigh exercises, since there are plenty of moves which can shape and sculpt your thighs with no equipment needed follow my health.
“Home workouts are great because you can do them at your own convenience, and without the price of a fitness center,” says Aaptiv Trainer Kenta Seki. “Also, bodyweight workouts generally involve more muscle groups than workouts using fitness equipment, leading to an increased calorie burn and better body awareness emblem health.”
You can always use your Aaptiv program for some challenging at-home workouts. But, if you’re trying to target the thigh region especially, you’ll want to hone in on a few specific exercises. Here are seven thigh exercises that don’t require equipment.Plie Squat and Calf Raise
These thigh exercises, when combined, work your inner thighs, calves, glutes, quads, and hamstrings. Measure out your feet into a wide stance with your toes slightly pointed out.
“As you reduce your hips, your thighs should be parallel to the ground and your knees over the ankle, tracking towards the second toe,” says Personal Trainer Lauren Seib. After at your lowest point, lift your heels from the ground by rolling onto the ball of the foot. Lower your heels before pushing back up into your starting position. “Hands can be in your hips, facing your chest or up to the ceiling, depending on ability, balance, and challenge,” she says.Bulgarian Split Squat
Work your quads, glutes, and hamstrings with this thigh exercise. Stand hip-width distance apart, facing away from a chair or coffee table that is no higher than your knees.
Put a relaxed top foot on the furniture . Add a small tip beneath of the tailbone when engaging your abdominals as you lower your hips and bend your front knee. Keeping your chest lifted, hips squared and shoulders piled over your spine. Press your front foot securely to the ground to go back to standing. “The major leg’s knee shouldn’t go forward of the major tone,” states Seib.Leaning Camel
To work your quads and abs in addition to your thighs, try a leaning camel. Start on your knees with your thighs hip-width distance apart, feet tucked beneath.
“Keep your core tight, with a small tip under your pelvis to keep your spine in perfect alignment,” she says. Inhale as you return to a moment where you feel a little warmth in the thighs and a clasp to your abs and glutes.
“Don’t let your low back sway,” she says. Keep your chin off your chest slightly with relaxed shoulders, and lift up into your starting position with your exhale. “Hold on to a weight of some sort at your torso –a gallon of milk at home–to up the ante,” says Seib.Inner Thigh Lifts
When it comes to thigh exercises, simple moves can still do the trick. Get your inner thighs and quads working with this easy movement precious weight loss.
“Lay down on one side, lengthening your bottom leg and crossing your upper leg over it,” says Seib. “Firmly flex your bottom foot, contracting the inner thigh to lift on the exhale and lower leg on the inhale.”Curtsy Lunge and Lateral Leg Lift
This challenging exercises functions to strengthen your legs and improve your balance. Begin by standing tall with your legs hip-width distance apart. “Step one foot back behind, your front leg crossing behind it so [that] you can sit down into your top leg and target the glute and outer thigh,” states Seib.
Keep your chest lifted and front foot pointing forward. Drive through the front foot to lift as you lift the back leg up and out to the side. “It is not about the height of the leg,” says Seib. “Aim to use power, not momentum, to float that leg up.”Side Lunges
Side lunges pack a great deal of advantages for your thighs, targeting everything from the inner thighs to your quads and booty. Stand with your feet together. Step your right leg far out to the right, with your toes turned out at a 45 degree angle. “Bend deeply in your knee and keep your left leg straight the entire time,” states Seki. “Keep your torso upright as you measure your right leg back in to center.”Bridges
“These are amazing for lifting your booty and toning your thighs without building too much muscle,” says Seki. To execute this thigh strengthener, lie down on your back with your knees bent and feet flat.
“Press into your heels and lift your hips up, squeezing your glutes,” he says. “Lower your hips down until they tap on the ground, then lift back up and repeat.” Additionally, there are various versions of bridges you can play with, including squeezing your thighs together or lifting up one leg at a time.