5x tight legs

You do each exercise twelve repetitions (for the inner thigh lift and the forward lunges: twelve repetitions per leg), this is one routine. Repeat the routine three times. Take a break in between and drink a sip of water.

#1 Squat

The squat looks like a gluteal and leg exercise – you definitely train your hamstrings, glutes, calves and thigh muscles – but actually squatting is a whole-body exercise. Good posture is also very important and you train your back and abdominal muscles. In addition, with a squat you not only work on your strength, but you can also burn a lot of fat. Especially if you squat at a fast pace. However, good technique is of great importance.

Inhale as you lower your knees and exhale as you come back up. That way you tighten the abdominal muscles in the right way and it also contributes to your stability. You can move your arms, for example straight in front of you when you fall. Also make sure you squat deeply enough. Do you want to check yourself? Try it with a chair. When done correctly, your butt should touch the seat. Other points of attention are:

• Keep your ankles, knees and hips in line.
• Maintain a neutral spine, keep your back straight (there may be a slight curve in the lower back) and keep looking straight ahead.
• Keep the weight in the middle of your foot.
• When you’re down, tighten your glutes and go straight up.

#2 Forward lunges

The forward lunge strengthens your lower body: glutes, legs and hamstrings. It is very important to perform the lunge correctly, if you do not do it right, you can hurt your knees. Step by step it looks like this:

• Stand upright with your legs hip-width apart. Place both hands on your hips.
• Tighten your abs so that you keep your back upright.
• Take a big step forward with one foot. The taller you are, the bigger your stride is.
• Lift your back foot slightly so that your toe is still touching the floor but not your heel.
• Bend both knees at the same time. The goal is to have both knees stop at a 90-degree angle.
• Always keep your front knee in line with your foot, never over it.
• The knee of your back leg almost touches the floor.
• Stay in this position for a few seconds, then lift yourself back up to return to the starting position.
• Repeat the lunge with the other leg.

#3 Donkey Kicks

The donkey kick is an exercise that you do on the floor and that you can use to train your buttocks. In addition to your buttocks, you also train your hamstrings. It is a fitness exercise that you can perform easily and that you do not need a lot of strength for.

• Get on your hands and knees.
• Make sure your hands are as wide as your shoulders and your legs are hip-width apart.
• Tighten your abs well and now lift one of your legs.
• Keep your knee bent as you do this and extend your foot as far as possible.
• Hold for a moment at the top, then lower back down and then do the same with your other leg.

#4 Calf raise

The calf raise can be done anytime and anywhere and is one of the better workouts for beautiful legs.

• Place your feet flat on the floor slightly apart.
• Place your hands on your hips, behind your head or grab two dumbbells and keep your arms straight at your sides.
• Roll your shoulders back and tighten your abs.
• Now stand on your toes.
• Tighten your calves and stretch your legs as long as possible. Hold for 1 to 2 seconds. And go back down slowly. That’s one.
• Repeat 12 times.

#5 Inner thigh

This exercise mainly has an effect on your thigh muscles, as the name implies

• Lie on your right side and prop yourself up on your right forearm.
• Place your left leg in front of your right leg with your foot flat on the floor.
• Then lift your right leg up so that you feel the tension in your thighs increase.
• Lift your leg for a moment and then slowly lower it back down.
• After 12 reps, switch sides.