Do you have weak legs with thigh fat and flaccid muscles but dream that they are curved and firm?
You will find in this article the top 10 leg strengthening exercise workout routines to strengthen flaccid muscles and burn thigh fat.
1. CHAIR AGAINST A WALL
This exercise is a basic exercise in muscle building. The goal of this exercise is simple, just remain in the position as long as possible.
Sit like you would sit in a chair against a wall without moving while maintaining a 90-degree angle.
Place both hands straight up ahead at the same level with the shoulder like in the image above. Keep the position for a 30 seconds.
The squat exercise workout routine is a very effective exercise to target your thighs and your glutes thereby strengthening them.
While you’re standing, perform a knee flexion (as shown in the above image) and then return to the original position.
- the knees must not go beyond the tip of the feet
- Feet must not be too wide apart.
- make your back flat and upright by pushing your buttocks backward.
3. FRONT LUNGES
Lunges are probably the best exercise workout routines to build up your glutes. Stand your feet at the width of the pelvis, take a long step forward and allow the bending of the legs in the vertical axis until you reach a 90° angle.
The knee should be upright and not exceed the tip of the foot. Finally, push the ground with your leg to return to the original position.
4. SUMO SQUAT
The sumo squat is a variation of the normal squat above, this exercise workout routine makes it possible to target several muscles.
Place both legs apart, at a much higher angle to the pelvis, flex by pushing the glutes back while keeping your back straight and upright. Push on your heels to go up.
5. DONKEY KICKS
The Donkey kick is a very effective bodyweight physical fitness training exercise that mainly targets the glutes. You will perform a hip extension with your leg up.
This exercise posture also allows you to strengthen the leg muscles. While on kneels with the support of the hands on the floor, simply raise one leg backward, the tip of the foot should be outstretched towards the ceiling until your thigh is parallel to the ground.
Do this for 30 seconds, then return to initial position and do another 30 seconds with the other leg.
6. LATERAL JUMPS OVER A BENCH
Jump from one side of a bench to the other side while standing. Help yourself with your arms to jump as high as possible.
7. STAIRS JUMPS
Jog with your feet together up the stairs with a “pause” between each stair jumped. Use your arms as thrusters.
8. SKIPPING ROPE
The skipping rope exercise workout routine can be very difficult for some people. Combining cardio and muscle building, this exercise works on legs and abs.
Start slowly and then increase the intensity, do this for as long as possible.
This exercise, sometimes forgotten, will target the hamstring magically.
While standing with your feet slightly separated, bend your knee and push your butt back to keep your back straight.
Keep your face to the front, contract the abdominals and then raise your body by pushing on the legs. Finally, straighten your upper body by straightening your legs without locking your knees.
10. LEG LIFTS
A very effective exercise to target your hips and your obliques. In lying position on the right side, the head resting on the ground or in your palm, legs stretched out straight in line with the body, raise the left leg as high as possible then bring it back down.
Perform the movement several times, then switch to the other side and do the same with the other leg.
All of these exercises routines help to target the thighs to burn excess fat and strengthen the muscles but do not forget to work the body as a whole to keep a good balance and perfect figure.