14 Exercises Without Equipment to Get Perfect Legs

Athletic and fit legs are a dream for most of us, but sometimes we are too lazy or too busy to go to the gym, and all the devices to train at home cost too much… But there is a way out! There are many effective moves to help us achieve the body of our dreams without spending money.

At the awesome.club We’ve compiled 14 exercises that can help tone your legs and shed fat without any equipment: just you, your body, and maybe your favorite music. Now, let’s exercise!

We’re sure you’ve heard about the glute bridge. Now, she has a surprising variation. The frog pump is a great exercise to work your buttocks, abs, hips
and the groin.

Lie on your back, bend your knees and elbows. Press the soles of your feet and stretch your legs. Squeeze and lift your glutes, supporting your body with your arms and the soles of your feet. Stand still for a second. Return to the starting position. Knife 2 sets of 15 repetitions.

To do the exercise correctly, you must expel air while lifting your buttocks (keep them compressed, squeezing your abdomen and with your knees relaxed, but don’t let them touch) and inhale as you lower your body.

Few people like squats, but we can’t deny the fact that they are extremely effective when it comes to toning the lower body. They work the chest, abdomen, thighs, calves, glutes and hamstrings.

Stand tall, keeping your feet shoulder-width apart. Shift your hips back, lowering your body as much as possible. Then return to the starting position. Knife 3 sets of 15 repetitions.

Make sure your back is completely straight and that your knees don’t extend past your toes or move inwards while performing. Inhale when you are squatting and exhale as you go up.

Squats are great, but jump squats are even better! They work glutes, hip flexors, quadriceps, abs, calves, hamstrings, and lower back. Plus, jumping is fun, and you’re sure to experience the endorphin burst after training.

Place your feet shoulder-width apart and make sure your toes point slightly
out. Put your hands together and bend your elbows in front of you. Squat down so your thighs are parallel to the floor. Raise your hips slightly (just a few inches) and squat down again. Now move your body up with a jump, bend your knees slightly to touch the floor and return to the squat position. continue until complete 3 sets of 30 seconds.

Again, keep your hips back and make sure your knees don’t go beyond your toes. Inhale as you bend down and exhale as you push your body forward to take the leap.

In everyday life, you constantly make advances without realizing it, for example, when you bend down to tie your shoelaces. And they’re great to work with. glutes, hips, hamstrings, back of neck, calves, quadriceps and legs.

Stand tall, placing your feet shoulder-width apart. Move forward with your right leg, changing direction with the same weight so that your heel touches the floor first. Lower your body until your right leg is parallel to the floor and your knee is bent at 90 degrees (it’s fine if it goes slightly forward, but don’t let it go past your toe line). When you come down, your left knee should touch the floor for a second. Push back with your right leg to return to the starting position. Repeat with left leg and continue until finished 20 repetitions with each leg.

To do it correctly, you must make sure not to allow the heel of your front foot to lift off the floor. And keep your spine straight.

This exercise works for chest, buttocks and crotch, as well as working the hamstrings, calves, hip flexors and quadriceps. What a treasure to get perfect legs!

First, separate your legs so that your toes point to the sides. Bend your knees and move your hips back until your thighs are parallel to the floor Jump and land cross-legged. Jump again, land with your legs wide apart and return to the squat position. Repeat this exercise as many times as possible: at least 40 seconds (or more if you wish). Remember to keep your back straight and exhale as you jump.

This is another exercise for tone the crotch and legs in general. In addition, you will also work on your abs.

First, lie on your back. Place your arms along your body and lift your legs. Bend your knees and let the soles of your feet touch. Stretch your legs to the side as far as you can. Then bring your legs together straight. Keep doing the exercise until you’re done. 2 sets of 30 seconds.

Take care of your back, which must remain straight. Breathe in when you are in a “frog” position and breathe out as you bring your legs together.

Like all squats out there, plié squats work directly on your glutes, quadriceps and hamstring muscles covering the back of the thigh. The difference is that these also work the inside part, so you can get rid of that annoying fat that causes friction between your legs.

Stand with your feet wide apart (a little more than shoulder-width apart) and point your toes out to the sides. Place your hands on your hips to maintain balance. Lower by bending your knees at a 90 degree angle. Pause for a second and return to the starting position. Perform 2 to 3 sets of 15 repetitions.

To do it correctly, you must keep your shoulders in line with your hips. Remember to note that your back is straight. Don’t forget to activate your abs. While climbing, press your heels to activate the crotch part.

This movement works your glutes, abs, quads, calves, hamstrings and hip flexors.

Stand up straight with your legs hip-width apart. Step forward with your right leg to make a stride. While standing, kick your right leg back and stop, activating your buttocks. Return to the starting position and repeat with the other leg. Do 2 sets of 30 seconds (or 3 if you think you can).

Again, keep your back straight. Inhale while coming back and exhale when kicking back.

It’s time to get close to the ground! This elevation aims to work your chest, hips, glutes and legs.

Start with your knees and hands on the floor. Keeping your legs bent, lift one up and out to the side at hip level. Return to the starting position, do 15 reps and switch legs.

Make sure your shoulders and wrists are in line, as are your knees and hips. Look at the ground below you and don’t arch your back. It’s also important that you don’t put your weight aside, but distribute it evenly. Inhale as you touch the floor in a quadrupedal position and exhale as you lift your leg.

This exercise will not only train your glutes, hips and legs, but it will also help to reduce lower back strain and prevent an injury by strengthening the muscles. The exercise clamshell It is also used in physical therapy to relieve back pain. Let’s try together!

Lie on your side and bend your knees at a 45 degree angle. Use your lower arm to support your head and place your upper arm on your hip for some stabilization. Raise the top of your knee as high as possible, but make sure your hips and pelvis stay in place. Don’t separate your feet, keep them steady at all times. Stop for a second and lower your knee. repeat 20 times and then switch sides.

It is recommended to keep the abs tight as this will help to increase the firmness of the pelvis and spine. Note that the hip bones remain in line, without the top leaning back.

This one is for getting the perfect legs, and also works the shoulders, buttocks, abs, back and obliques.

Get into a side plank position with one small modification: support yourself with your hand and
as knee.

Raise your upper leg slightly above hip level and pause. Lower your leg to the floor and repeat. Do 40 repetitions, 20 on each side. To do this correctly, make sure your body forms a straight line (don’t let your pelvis down) and that your shoulder doesn’t sink.

If you want to reach the next level, you must maintain balance on the elbow and the side of the foot, lifting the arm towards the ceiling.

This is another exercise very similar to the frog pump and is just as effective (well, maybe even a little more…). This move strengthens the chest, abdominal muscles and lower back and tones your glutes and legs.

Lie on your back with your knees bent. Keep your arms along your body and touch the floor with your palms. Lift one leg towards the ceiling (remember to keep it straight). Lift your hips until your body forms a straight line and stop for a second. Lower your hips without lowering your leg. Knife 15 reps and switch legs.

Don’t forget to contract your glutes and abs to keep your chest busy. Control your movements and try to feel your muscles working during the process.

Balanced runner advancement is ideal for working your glutes, hamstrings, calves and legs.

Stand with your right leg in front of you, dropping all your weight onto it. Descend until you form a runner’s thrust position: the right leg should be bent at a 90 degree angle, the left knee and toes should be flat on the floor, touching the ground. Lift your left leg and lean forward so that your leg, hips, and shoulders form a horizontal line. Keep your arms along both sides. Stop for a moment, return to the stance position and repeat. 15 times with each leg.

Keep your glutes tight and your hips straight, without leaning them to the sides. Otherwise, you could lose your balance.

this exercise directly works your glutes, lower back and legs. It is quite easy and therefore ideal for…