4 exercises to define your legs – just as effective as the lunge! – GOOD SHAPE

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You must have heard of the famous lungeswhich are powerful exercises to define your legs and butt. However, they are not the only ones! We’ve listed 4 exercises that will help you achieve your goals.

1. Bench squat

Standing with your back to a bench, chair, or stack of steps at knee height, lean your torso slightly forward, project your hips back, and sit on the bench. Lift until you extend your legs and repeat. Do not help with your hands when going up or down. Do 3 sets of 10 to 15 repetitions.

2. Bridge

For postural alignment: lying on your back, feet hip-width apart, knees bent, abdomen and buttocks contracted, arms stretched alongside the body and neck relaxed. Elevate your hips by contracting your glutes. Breathing: inhale to go down and exhale to go up.

3. Leg abduction

A. Lying on your side, bottom leg bent at the hips, bottom arm extended under your head, the other hand resting on the floor, shoulders relaxed, abs and buttocks contracted.

B. Raise the leg and return without touching the floor. As you lift your leg, be careful not to twist your torso. Breathing: exhale to go up and inhale to go down. Do 3 sets of 10 to 12 reps on each side.

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4. Climbing onto the bench (or chair)

A. Facing the bench with the body slightly inclined, left foot on top and right leg extended underneath.

B. Push off and step onto the bench, bending your right leg when you’re at the top. Hands move alternately with legs.
Repeat 10 times with each leg.

*Originally published in September 2016.