Category: Leg & Lower Body Workouts

So, you only have 15 minutes to work out? We’ve got you covered with our quick workout that will tone your lower body. No need to hit the gym!

Not everyone has an hour or two to dedicate to working out, at least not every single day. Many of us lead busy lives which means there’s only a small window each to workout. The good news is you can get in an efficient workout even if you don’t have an hour to spare. 

Our full 15-minute leg, butt, and thigh workout will have you feeling great for the rest of the day. If you’re craving those endorphins, grab your water bottle and let’s get down to it!

6 Must-Have Workout Accesories for Sweat Sessions

So, just because you have to workout, doesn’t mean it should be boring. There’s workout accessories that can help make working out fun:

1. Head/earphones 

Have you ever worked out without headphones because you forgot or lost them? It’s the worst, and it feels like the workout is dragging on forever! Skip buying a pair of dollar store headphones and get some Airpods, Raycons, or Skullcandy earphones. These are three of the most notable headphones brands. Not only do they sound great, but they last. You won’t have to buy another pair for a while as long as you take care of them. 

2. Hand held body massager 

Working out will do one thing to your body – make it sore! To relieve soreness, we highly recommend getting a body massager. We promise you it’ll be your favorite purchase all year. Just check out those reviews!

3. Insulated water bottle 

It’s not a good workout without three things: motivation, headphones, and a water bottle! Take it a step further and get an insulated water bottle. Having an insulated water bottle will help keep your water nice and cold. 

4. Weights (leg or hand)

If you want to burn more calories, you need to add weights to your workouts. You can use hand or ankle weights. 

5. Resistance bands 

Resistance bands can help you tone your glutes. If your goal is get a bigger booty, you’ll want to buy resistance bands ASAP. Resistance bands work by adding more force to your workouts without having to use weights. It takes a good amount of effort to stretch these bands, hence the name resistance bands. 

6. Workout towel

A good sweat session requires a great workout towel. Don’t let sweat stop your flow, get a workout towel you can use to wipe away any sweat. The feeling of sweat dripping down your body can be a great feeling, but it can also become a distraction if you start sweating enough. Skip the distraction, and use a workout towel! They come in different colors and designs to fit your preference. 

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How to Get Rid of Cellulite on Thighs

Besides surgery and non-invasive treatments, you can get rid of cellulite by devoting time to doing workouts that specifically target your legs, butt, and thighs. You don’t expect see any overnight or quick results, but you will see them eventually so keep that in mind. 

• Drink more water. Besides keeping you healthy and hydrated, water has been shown to improve lymphatic and blood flow – which will help tighten your skin. 
• Lose weight. Those who are overweight or obese will find that with weight loss comes less cellulite. 
• Get a massage. Now you have another reason to get a massage (besides stress). Massages help with lymphatic drainage. With the hand of your partner, yourself, or a massage therapist, you can reduce cellulite with consistent massages. 
• Workout and workout some more! Focus on workouts that will specifically help with toning your lower body. 

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Narrow + Regular Squat – 2 sets, 60 secs

Narrow squats are ideal for getting a bigger booty. Use resistance bands to increase the difficulty of this workout. A narrow squat is similar to a regular squat, except with narrow squats you don’t extend your knees all the way out. You keep your feet close together while you squat vs. a regular squat where you stand with your feet shoulder width apart and bend your knees outward. 

2. Donkey Kick + Pulse – 2 sets, 60 secs

For a donkey pulse kick, you will start on your hands and knees. Make sure your back is arched and your hands are shoulder-width apart. Next, while keeping your knees bent lift your leg slowly into the air. Hold for 2-3 seconds before releasing. Repeat with opposite leg until you complete a full set. For floor exercises, a soft, thick workout mat will be your best workout buddy.

3. Leg Raise Pulses – 2 sets, 60 secs

For leg raise pulses, start by standing up with your feet together. With your hands on your hips, raise your right leg and kick it upwards in a swift motion. Do this repeatedly until you’ve completed one set. Then, repeat with your left leg. We highly recommend using ankle weights for this workout. Be prepared to really feel the burn, though!

4. Reverse Lunge – 2 sets, 60 secs

Reverse lunges are incredibly easy. Start with a confident stance. Your hands must be placed at the hips, and take a step backwards using your left foot.

Bring your hips down until your front leg’s thigh is parallel to the floor. Make sure that your right knee is directly above your ankle. Your back leg should be bent at a 90-degree angle, with your left knee pointing towards the ground and heel lifted off the floor. Finish your rep by pressing your right heel firmly onto the ground and moving your left leg forward to return to standing position. Switch legs, and bring your right leg backwards. (Remember to have a good pair of workout shoes, or you’ll hate your life later when your feet at throbbing.)

5. Curtsey Lunge – 2 sets, 60 secs

To do a cursty lunge, stand with your feet together and arms relaxing at your sides. Using your right foot, draw a half-circle while moving it counter clockwise so it moves part your left foot. Put your hands together at heart level. Next, do a lunge. Your knee should only be a few inches off of the floor. Go back to the standing curtsy position and do the lunge on the opposite side. Feeling the sweat? A workout towel can help you feel (somewhat) dry until your sweat session is over. 

6. Rainbow Leg Lift – 2 sets, 60 secs

For a rainbow leg lift, start on your workout mat. You’re going to be on your hands and knees for this. Raise your right leg slowly and make a rainbow with your foot. Return to the starting position. Repeat with the other side. Don’t forget your workout mat, especially if you’re working out on hard floors. 

FAQ: Best Practices for Toning Your Lower Body

• Is preworkout necessary? 

No, you don’t have to use preworkout. Those who use preworkout usually want a way to boost their energy levels. With increased energy levels, you can workout longer and harder. 

• How many days does it take to see physical results from consistently doing lower body workouts?

Usually, if your goal is to lose weight, you’ll start seeing changes within a couple weeks. If you’re goal is muscle gains, you’ll notice changes within 6-8 weeks if you’re a beginner. If you’re already an expert, you should notice gains quicker. 

• Can I get rid of cellulite by working out?

Yes, you can improve cellulite by working out. You have to remember to focus on workouts for your lower body. 

• How often should I do lower body workouts?

You should be training your lower body at least 3 times a week maximum. Make sure each workout lasts at least 15-minutes long to ensure the toned results you want. 

• Is it bad to do lower body workouts everyday?

Yes, three times a week is the most you should do “leg day”. Doing leg day more often won’t help you get gains any faster. 

• How can I improve my lower body workouts?

You can improve your lower body workouts by adding workout gear that makes you workout harder. The harder you workout, the more calories you burn. The more calories you burn, the more weight you lose. 

• How can I slim and tone my lower body?

The key to slimming and toning your lower body is being consistent with specific workouts that are meant to tone the lower body. Our workout is perfect for toning your lower body in less than 20 minutes!

Keep Working At It – You’ll See Results!

Like we mentioned, you won’t see results overnight. It takes consistent hard work every week to see the toned lower body you want. Don’t discouraged when the results don’t come as quickly as you think. Keep working out, drinking water, and making healthy decisions when it comes to your diet. Once you do see results, it’ll be worth every ounce of sweat. The saying goes, anything that’s worth it won’t come easily. 

Feel free to reach out your healthcare provider or a nutritionist if you need help with coming up with a workout plan, or even coming up with a diet plan. Remember, working out is only part of living a healthy lifestyle – your diet matters too. And everyone is on a different journey. Don’t compare your journey to someone elses’s, you’re exactly where you need to be. Don’t rush your body either. Overdoing it on working out will slow down your progress. 

If you want your legs and butt to the best part of your body, you’ll need to add this workout to your fitness routine. 

Toning your legs and butt is an easy process when you have a workout that does it for you. Our lower body workout will get you the results you’ve been dreaming about, so you can take the Instagram selfies you can’t stop looking at. Grab your workout mat, your water, and yourself – let’s get ready to workout!

Workout Accessories for Burning Extra Calories

You can burn more calories by adding workout accessories like weights. The more work you put in, the more calories you burn. By adding ankle weights, dumbbells, or kettlebells you get more out of your workout. If there are workouts where you’re going to be exercising on the floor, you’ll need an exercise mat. 

Also, the more comfortable you are, the more you’ll focus on your workout and not continually pulling up your pants/shorts. That’s why it’s imperative to have comfortable workout shoes and good workout clothes. This is the ultimate combination for a great workout session. Don’t forget your water bottle!

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Benefits of Lower Body Exercise

There are so many benefits to working out your lower body, including: 

• Improving metabolism rate. 
• Improving overall fitness capability. 
• Improving your mood and stress. 
• Reducing chronic or temporary joint pain. 
• Enhancing weight loss. 
• Engaging all lower body muscle groups for gains. 
• Strengthening your core muscles. 

Building a Workout Routine for Your Lower Body

What you do during your workout and how often you do it are the two most vital aspects of working out your lower body. Consistency is what builds gains. So, make sure to work on your lower body at least three times a week to see the results you want. Rest is important, so don’t overdo it even if you’re tempted. Your muscles need to recover and so do you. When you’re feeling sore, grab a foam roller, some Tiger Balm, or a personal massager. 

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Curtsy Jump – 1 set, 30 secs on each side

Curtsy Jump is the first exercise you’ll do. Like most exercises on this list, it’s considered a high-intensity interval training (HIIT) exercise. With the Curtsy Jump, you jump side to side for 30 seconds on each side, with each set taking only one minute.

Take note all workouts require good footwear and a premium quality workout mat to absorb the shock of your feet repeatedly hitting the floor. If you find you’re having foot pain, switch up your shoes immediately. You should feel 100% comfortable while working out. Being comfortable allows you to maintain your concentration and give your all. 

2. Side Leg Deadlift + Toe Tap – 1 set, 30 secs on each side

The Side Leg Deadlift + Toe Tap works your core, glutes, and legs. This will improve strength and stability in your lower body. It’s safe to say you’ll be feeling the burn the next day, which is where a foam roller will help you immensely. You might look awkward using it, but it’ll feel amazing. 

For this workout move, begin by standing with your feet slightly wider than hip-width apart and then bend one knee to the side while keeping the other leg straight. From there, you reach down with the bent knee and tap the floor with your toes before returning to the starting position. This motion is repeated for 30 seconds on each side for a total of 1 set.

3. Lateral Lunge + Toe Tap – 1 set, 30 secs on each side

The Lateral Lunge + Toe Tap is an exercise that improves the overall strength of your glutes, quads, and hamstrings. Plus, it’s low-impact so it’s ideal for those looking to add intensity without putting too much strain on their joints – which we love! This is why we can’t stress the importance of a soft, thick workout mat. You’ll be surprised at how much happier your joints are. 

4. Kick Back Lateral Raise – 1 set, 30 secs on each side

The Kick Back Lateral Raise helps strengthen your shoulders and upper back muscles. All you need is a resistance band, and you’re ready! If you don’t have a resistance band, dumbbell weights will work, too. 

Start by standing with your feet slightly wider than shoulder width apart. Hold the weight or resistance band in both hands with arms extended out to the sides at shoulder height. Keeping your arms straight, kick one arm back while simultaneously lifting the other arm up until it is parallel with the floor. 

Hold this position for 30 seconds before switching sides and repeating on the opposite side for another 30 seconds. Make sure to keep your core engaged throughout this exercise for best results!

5. Squat Jump – 1 set, 30 secs

To do a squat jump, start in a standing position with feet shoulder width apart. Lower yourself into a squat position, making sure to keep your back straight and chest up. Then jump as high as you can while keeping your arms outstretched for balance. Land softly on the balls of your feet and immediately go into another squat before jumping again. Interested in burning an extra few calories? Slap on some hand and/or leg weights. When you add heavy weights to your squat jump, you’ll be sweating and working harder. The harder you work, the more calories you can burn!

6. Squat with Side Kick – 1 set, 30 secs on each side

Squats with side kicks can be done in a variety of ways, but the basic technique is the same. To do a squat with a side kick, start by standing with your feet hip-width apart and your hands on your hips. Bend at the knees and lower yourself into a squat position. From there, lift one leg out to the side and hold for 30 seconds before switching sides. Repeat this 1 set of squats with side kicks to complete the exercise.

Level up your squats with weights. For these squats, ankle weights can take this workout up several notches. For beginners, stay around 3-5lbs. You can adjust the amount of weight as you go. 

7. Rainbow – 1 set, 30 secs on each side

The Rainbow move can help you develop better overall posture, balance, and coordination. You’ll be on the ground for the Rainbow, so don’t forget your workout mat. There are various mats available to adjust to your personal preference. 

When executing this workout, keep your core tight, and your raised foot straight. Don’t point out your toes. 

8. Reverse Lunges – 1 set, 30 secs on each side

Stand with your feet shoulder-width apart and step back with one foot so that you are in a lunge position. Make sure to keep your front knee over your ankle and your back knee close to the ground. Hold for 30 seconds on each side while keeping your chest up, shoulders back, and core tight. Now, drink some water! If you don’t already have one, make sure to buy a personal reusable water bottle. 

9. Squat Pulse – 1 set, 30 secs

Squat pulses involve performing a full squat with a pause at the bottom for 30 seconds. Then repeat for 1 set. Posture is vital when it comes to squat pulses. To have good posture, you need to make sure you have the best workout shoes. 

Like we mentioned, good workout shoes are imperative to having a comfortable, focused workout. Bad workout shoes can make you hate working out and you don’t want that! It’s worth it to invest in good shoes if you’re going to be working out your lower body. 

FAQ – Lower Body Workouts

Everything you need to know about lower body workouts can be found below. You’ve got questions about working out your lower body, we’ve got the answers. 

• Can flabby thighs be toned?

Yes, absolutely! Flabby thighs can be toned if you put in the work! The best way to tone flabby thighs is by focusing on lower body workouts, especially squats. While working out with help, make sure you maintain a healthy weight, add collagen peptides to your diet, and stay hydrated with a personal water bottle!

• How long does it take to tone flabby thighs? How long does it take to tone your glutes?

On average, you’ll see results within 2-3 weeks for toned legs and glutes. Keep in mind that everyone is different. You should notice a change in overall stamina and shape within several weeks.

• Can I workout my glutes everyday? 

You can workout your glutes everyday, but training a maximum of three times a week is more than enough if your goal is to get bigger, more defined glutes. 

• Do glutes grow with weights or reps?

Your glutes will only grow if you are lifting heavy weights for at least 8-10 reps. You need to focus on heavy weights and high reps for getting that big booty. This is called progressive overload and helps you build glute muscles.

• What supplements should I take to build glutes?

The best supplements for building glutes are creatine, vitamin D3, and protein (lots of protein). By adding these three vitamins to your diet and targeting your lower body, you can achieve building your glutes. 

When we think of summer bodies we typically conjure up images of tight arms, baby abs, and…well-toned thighs. Your thighs make up some of the largest muscle groups in the body and are some of the most important (and prominent) muscles in the body.

However, achieving well-toned inner and outer thighs involves knowing the right exercises and how to effectively carry them out with resistance bands.

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Why You Should Exercise Your Thighs

1. It gives a beautiful-looking physique: Toned thighs are an important part of body sculpting and give your physique a balanced look. Therefore, if your main workout goal is to improve how your body looks, you should definitely make sure that you pay specific attention to your thigh muscles on leg day. 

2. Your thigh muscles play an important part in many functional movements: Functional movements refer to motions that are based on real-world situations. This means that most physical tasks involve a combination of these movements.

The seven key functional movements include push, pull, lunge, squat, hinge, rotation, and gait. Most of these movements involve the thighs and well-exercised thigh muscles make you more efficient in executing these actions.

3. It improves your balance and posture: Though we don’t notice it, even when seemingly standing still our body constantly adjusts itself to maintain balance. The thigh muscles are important stabilizers of the lower limbs.

Therefore, if you aim to improve your balance and posture, consider adding inner and outer thigh workouts to your routine. Studies have shown how effective thigh-strengthening exercises are in preventing falls among the elderly.

4. It’s great for weight loss: The thigh muscles are a large muscle group and require a lot of energy to exercise. The energy would be generated from the breakdown of calories which are stored in various forms, including fat. Therefore, thigh exercises are a surprisingly effective way to lose weight.

5. Thigh exercises help build your endurance: Inner and outer thigh exercises don’t only make your legs look good, but they also build up your endurance. This is useful for athletes and professions which involve a lot of standing and walking around like healthcare workers, delivery, tour guides, construction workers, and so on.

6. It can help prevent injuries to your knee and hip: The thigh muscles help stabilize the thigh and knee joint. They are especially important for the knee joint because thigh-strengthening exercises have been found to help prevent the occurrence or re-occurrence of knee injuries.

Six Power Workouts For Getting Toned Thighs

Here are six inner and outer thigh workouts that you can perform with resistance bands or ankle weights to get your thighs toned.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Squat – 45 Seconds

This is a great exercise for your glutes and hamstrings muscles. Remember to keep your upper body straight as you lower your body.

• Start in a standing position. 
• Bend your knees and ankles into a squat position until your knees are at a right angle to the floor.
• Spread your legs against the resistance band while doing this and ensure you don’t lean your upper body forward as you do this. 
• Return to the starting position.
• Repeat this exercise for 45 seconds.

2. Side Leg Raise – 45 Seconds

This is a great exercise for your inner and outer thigh muscles you can do with a resistance band.

• Start by lying on your left side with your legs together and the left hand placed under your head.
• With the resistance band around your thighs, lift your right leg as high as you comfortably can then return it to its initial position.
• Repeat this exercise for 45 seconds.
• Return to the starting position and perform this exercise on the opposite side.

You can use ankle weights as an alternative to resistance bands.

3. Fire Hydrant – 45 Seconds

This fun exercise is great for your glutes and outer thigh muscles.

• Start on all fours with your hands on the same line as your shoulder, and your knee with your thigh.
• Slowly extend your left leg out to the side until your thigh lies parallel to the floor.
• Hold this position for several seconds.
• Return to the starting position and perform the same steps on the opposite side.
• Repeat this exercise for 45 seconds. 

4. Step Side-by-Side – 45 Seconds

This workout helps exercise the outer muscles of the thigh. 

• Start in a standing position with your feet slightly apart.
• Move your left leg to the side while your right leg is bearing your body weight.
• Return to the starting position and perform the same steps on the opposite side.
• Repeat this exercise for 45 seconds.

5. Sumo Squat Pulses – 45 Seconds

This is a familiar exercise that works on your glutes and hamstring muscles. To increase the challenge of sumo squat pulses and engage the inner thighs more effectively, try incorporating kettlebells.

• Start in a standing position.
• Lower yourself into a squat with your hands stretched out, your legs slightly more than shoulder-width apart and your knees pointing outwards.
• Hold this position for several seconds.
• Return to the starting position.
• Repeat this exercise for 45 seconds. 

6. Side Lunges (L+R) – 45 Seconds

This is an incredible exercise to work out your glutes, hamstrings, and quadriceps.

• Start in a standing position with both legs together and your hands on your chest.
• Move your left leg into a lunge position.
• Return to the starting position and perform the same steps on the opposite side. 
• Repeat this exercise for 45 seconds

To heighten the intensity of side lunges and engage the inner thighs more effectively, consider holding dumbbells or kettlebells at chest level.

How To Get the Best Out of Your Thigh Workout

Here are some useful tips you can use to get the best out of your ultimate thigh workout.

1. Always stretch before and after your workouts: This helps loosen up your muscles and reduces the risk of injury. Also stretching after workouts helps to reduce soreness, improve flexibility, increase circulation, and help your muscles relax.

2. Prioritize using proper form of exercise during your workouts: It might be fun to include some unorthodox variations into your routine, but for effective results and a lower risk of injury focus on maintaining proper form throughout each exercise.

This involves:

• Ensuring you move through the full range of motion for each exercise. Don’t hold your breath, inhale through your nose and exhale through your mouth. Engage your core throughout the workout. Maintain proper alignment by keeping your spine neutral, and avoid arching your back, rounding your shoulders, or tilting your head.

• Listen to your body, a little burn is normal.

• Wear supportive workout shoes to maintain stability and reduce the risk of injury, especially during exercises like side lunges or leg raises.

3. Make sure you rest your thighs in-between workouts: This is to prevent soreness and reduce the risk of injury. Always listen to your body and know when to take a few days off.

4. Add some variety to your workout plan: The thighs are made up of a variety of smaller muscle groups. Therefore, using different types of exercises ensures that you can touch each muscle group.

5. Don’t forget to add some cardio: Cardio exercises aim to increase your stamina and heart rate. Increased heart rate implies increased blood supply to your muscles to reduce fatigue. Also, your body has higher than normal oxygen content during cardio that it needs to produce more energy during your exercise.  

Be sure to check out this video workout by Madfit if you need more visual.

Frequently Asked Questions about Thigh Workouts

What are the best exercises for your inner thighs?

The best exercises for inner thighs include lunges, side lunges, and various variations of squats like the sumo squat, pile squat, and so on. Other exercises like the single leg deadlift and scissors legs plank are also impactful on the inner thighs and other parts of your lower limb.

What type of exercises are best for your outer thighs?

The best exercises for outer thighs include varieties of lunges, squats, and lifts. Other impactful outer thigh exercises include the fire hydrant, quick feet, skaters, and single-leg bridge.

Can you target both muscle groups together?

Yes, you can work on both your inner and outer thigh muscles with a workout routine. Exercises for inner and outer thigh muscles complement each other and can be done together.

What are some common mistakes people make when exercising their thighs?

Common mistakes people make while exercising their thighs include:

• not planting their heels firmly on the ground,
• locking their knees,
• raising your head during squats,
• allowing your knees to move inward in some manner.

How often should you work out your thighs?

It is recommended to exercise your thighs two or three times per week. However, ensure not to overwork your thigh muscles as too much exercise will not give the muscles enough time to repair their cells which can lead to injuries.

Conclusion

Inner and outer thigh workouts are an effective way to build great-looking legs. Not only do thigh exercises make your physique look good, they also have several health benefits like improving posture, preventing injury, increasing balance, and helping with weight loss.