Workout those thighs and get them ready to show off! Trim those legs: Here are a few simple exercises to improve calves, thighs and leg muscles.

There are four major thigh muscle groups:

1. The hamstrings in the back of the thigh.

2. The adductor or groin muscles – the inner thigh muscles.

3. The quadriceps at the front of the thigh.

4. The hip flexors at the front of the pelvis.

Bent-Knee Leg-Lift

Lie on your side with one elbow on the floor and support your head with your hand. Bend your knees in toward your chest until your thighs are at a 90degree angle to your torso.

Keeping the knee bent, lift the top leg up so that your knee comes up directly over your hip. Lower the leg back to the starting position. Perform one set of reps, then repeat with the opposite leg.

Hamstring Lift

Position yourself on your hands and knees. Lower yourself down to your elbows, making sure the elbows stay directly under your shoulders

Keep your back straight and your abs pulled in tight. Keeping the knee bent, lift the foot toward the ceiling until the thigh is parallel to the floor. Squeeze the buttocks and be sure not to lift the thigh higher than hip-level. Lower the leg and repeat. Perform one set of reps, then repeat with the opposite leg.

Rear Leg Raised Lunge

Place one foot onto a secure step box, with the other foot out to your front. Bend both legs at the knee, lowering yourself down, keeping the back straight and avoid taking the knee over the toes.

This exercise can be made harder by either holding weights, or performing a weight exercise like a bicep curl at the same time.

To Slim Your Thighs

First lie flat on the floor and then draw your knees up towards your chest. Now push your legs up in the air and keep them as straight as you can.

Slowly, start moving your legs as if you are riding a bicycle. Do this about 5-6 times and then repeat the movements at a fast speed for another five to six times. Repeat the whole routine five to six times, including the slow and fast movements.

Inner-Thigh Lift

Lie on your left side on the floor, left leg straight and in line with the torso.

Place the right leg in front of you, so the right knee is in line with your hip. Rest your head on your arm and place right hand on the floor in front of the chest for support.

Keep toes pointing forward and lift the left leg toward the ceiling as high as possible without rolling forward or backward.

Pause at the top position for a moment, then return to starting position. Perform one set of repetitions, and then repeat with the opposite side.

You can also get a great set of legs by walking.

Inner Thigh Blaster

Lay on back with legs up in air, hands on rib cage with elbows resting on floor, point toes and do the following:

Count one – open full “straddle” as far as you can with toes pointed.

Count two – make feet flat (you’ll feel your shins tighten), then torque inward (like being pigeon-toed).

Count three – tighten tummy as you pull thighs together (you’ll feel those inner thighs work!)

Count four – point toes and repeat the sequence.

Do this for at least ten reps daily, and you should see some results within a week or two.

Inner Thigh Cross-Over

Sit on the floor with your legs straight out in front of you. Place your hands on the floor just behind your hips.

Lift the right leg a few inches off the ground and slowly open it out to the right side. Keep the leg straight.

Now bring the right leg up and over the left leg as far as you can, squeezing the inner thigh.

Return to starting position. Perform one set of reps, then repeat with the opposite leg.

Moving Squat

A good exercise for both the quadriceps (thighs) and gluts (buttock) muscles.

Squat down, remembering to keep your knees over your toes, with your arms extended out in front of you, and back straight.

Start with your feet close together, and then smoothly lift turning your feet out.

Lift again on the balls of your feet, and then lower with your feet facing forward.

Repeat this process until your legs are one of your strides apart.

As soon as you have moved your legs out, reverse the process and bring your legs back in.

Lunge

Start at a standing position and step forward with a wide stance. Bend the forward knee and lower your body so that the back knee just touches the floor.

Be sure that when you lower your body, the forward knee stays in line with your ankle. If your knee starts to move in front of your ankle, you need to take a wider stance (step forward further).

Now straighten the forward knee, lifting your body. Do not push with the back foot;let the quadriceps muscles (the front of your thighs) of the forward leg do the work. Do repetitions, then return to the starting position, step forward with the other leg and repeat.

Quadriceps Exercise

Sit with your feet flat on the floor. Straighten your legs slowly; do not lock your knees at the end. Slowly return to starting position.

To Improve Calves

Stand absolutely straight with your hands on your hips and your legs together. Now keep your spine straight and bend only the knees until you assume a squatting position. Hold it there to the count of four and rise slowly, keeping your spine as straight as possible. Repeat this exercise at least ten times.

Total Leg Workout

To improve leg muscles, first sit straight in a chair. Your back should be absolutely erect. Keep your feet on the floor and slowly stretch your legs out as far as possible. The feet and knees should be together. Now raise your legs until your feet are off the floor and your knees are completely straight. Keeping this position, bend the feet towards you, pushing your heels out as far as possible and then point the toes down as much as you can.

Do both these movements about six times each. Now relax. For the next step, raise your feet once again, and keeping them together, turn them outwards until the soles support each other. Then turn them inwards until the ankles and big toe joints touch each other. Repeat each of these movements six times and relax.

Tips to Strengthen Legs

Bend your knees deeply to reach an item on a low shelf, then straighten up without leaning forward or holding onto anything for support.

When you get into or out of a chair, don’t depend on the arms for help. Instead, let your thigh muscles contract to lower and raise your body while your back is kept straight.

Climb stairs two at a time, with a straight back and without leaning dependently on the handrail.

In the theatre, on a bus, or during a meeting, sit with your lower back against a chair, then press your two legs tightly together as if they were one for as long as possible.

To increase your walking speed, take longer strides rather than shorter, quicker steps. By lengthening your pace, you’re using more of your thigh and hip muscles.

Just before you retire at night, stand with your knees slightly bent and grip your pillow between them. Squeeze the pillow for eight counts as if trying to crush it.

Photo by Victor Freitas: https://www.pexels.com/photo/closeup-photo-of-person-wearing-black-and-red-low-top-sneakers-949133/