Dreaming of sculpted and lean legs? In this blog, we’ll be going through 10 simple moves you can do anytime and anywhere to sculpt and tone your legs. Are you ready for this Glam Gal Gams Circuit? Let’s get started!
Leg Day Matters, REALLY!
Does leg day have you groaning and dreading how sore you’ll feel after? We get it! Working your legs can be tough but the benefits you’ll get from regularly training your lower body are definitely worth it.
Leg workouts are important for a balanced and holistic body fitness routine. With a strong lower body, you can perform daily activities like walking and running with ease. You can also stabilize your knees and other small muscles and joints so you can stay injury-free.
When performed correctly, leg workouts can also engage the core and the back. This helps with stability and mobility. While preventing lower back pain.
Moreover, lower body exercises are excellent for getting your heart-rate up so they double as cardio too! When you incorporate leg workouts into your routines, you can increase your metabolism and promote muscle building so you can burn more fat.
Since you’re focusing on a large muscle group, high-intensity training of your lower body can trigger the “afterburn” effect. This helps your body continuously burn energy after your workout.
Consistently working your legs with lower-body exercises is a great way to achieve lean, sleek, and strong-looking legs. It helps maintain a good balance between your hamstrings and quadriceps muscles.
If the health and mobility benefits aren’t a good enough reason for you to never skip leg day, then maybe the sculpted look it will give to your calves, thighs, and booty will! Who doesn’t want a nice-looking butt?
The Glam Gal Gams Circuit
This circuit contains 10 moves you can do at home, at the gym, or even outside. It does not require any gym equipment and you only have to use your bodyweight. The best part about it is you can finish it in under 30 minutes!
Remember that using a good form is important to maximize the benefits you get from each move.
Before you get started, a light warm-up with some stretching of the hip flexors can loosen up your muscles and joints. This helps prevent injuries and ensures perform each exercise with good form.
Do each move in this Bikini-Ready Legs Circuit for 30 seconds. Once you complete every exercise, repeat for a total of 3 sets with a 60-second break in between.
Move 1: Flutter Kick Squats
Stand with one foot forward and the other foot behind you. Jump and switch leg positions. Jump again, landing with your feet a little wider than shoulder-width apart, and squat. Return to the starting position and repeat
Move 2: Diamond Kicks
Lie on your back, raise the legs toward the ceiling, bend the knees and bring the soles of your feet together. Extend the legs out to the sides, as far as possible, and then squeeze the inner thighs to bring them together.
Move 3: Squat Side Kicks
Squat and, as you stand up, kick your right leg out to the side. Squat again and kick with your left leg. Keep alternating legs for 60 seconds.
Move 4: Scissor Skiers
Jump up, bring your right leg forward, your left leg back, reach your left arm up and your right arm back. Jump again and switch sides.
Move 5: Step Ups with Knee Raises
Place a box or a step in front of you and stand up straight. Step onto the box with your left leg and drive your right knee up. Step down and repeat.
Move 6: Plie Squat and Calf Raises
Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides and your thighs parallel to the floor. Raise your heels off the floor and squeeze the calves. Lower your heels and repeat for 30 seconds..
Move 7: Bear Walk
Get down on your hands and feet with your knees slightly bent and your back flat. Walk your hand and the opposite foot forward, switch sides, and keep walking for 45 seconds.
Move 8: Gate Swings
Start in a sumo squat position and jump up, crossing your legs. Jump again and return to the sumo squat position.
Move 9: Lunge Back Kick
Start with your feet hip-width apart, take a step to the front with your right leg, and lunge. As you come back up, kick your right leg back and squeeze the glutes. Repeat for 30 seconds and switch legs.
Move 10: Bear Squats
Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Straighten your legs and lift your hips toward the ceiling. Bend your knees, return to the starting position and repeat for 45 seconds.
Lean and slender legs are easy to achieve with the right workout. This Bikini-Ready Legs circuit can help you in achieving your dream legs. Just be sure to be consistent with your workouts and you’ll be rocking short skirts, skinny jeans, and your favorite swimsuit in no time!