1.WARIOR III :
This yoga exercise can tone your legs and core .
How to do it : Stand with your feet together and lift your left leg with a pointed toe,putting your body weight onto the standing,right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.
Switch legs and repeat.
How to do it: You need a chiar and your gluteus and you are good to go 🙂
Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.
Do 3 sets of 10-15 reps.
3.PIVOTING CURTSY LUNGE
How to do it : Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position. Bend both knees so you’re in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
Pulse up and down 10-15 times on each side to complete one set; do 3 sets.
4.LOW LUNGE HOVER
This standing move works both the legs and butt.
How to do it : Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.
Do 3 reps; switch legs and repeat.
This move works the inner thighs and begins with the same stance as the skater’s lunge.
How to do it : Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep.
Do 10 reps, then switch sides and repeat.
This move targets the quads.
How to do it: While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.
Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.
7.TWO-THIRDs JUMP SQUADS
Ready to work your quads and hamstrings? This move will really do the trick.
How to do it: Begin by standing with feet shoulder-width apart, arms at the sides. Lower the body into a squat, going two-thirds of the way down. Immediately jump straight up with your arms pointed up toward the ceiling. When you land, go right back into the next rep.
Do 3 sets of 20 reps each
It is a similar position to a ballet-plié and just like the classic move,it works the thighs,hips and glutes.
How to do it: Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down.
10-15 pulses up and down completes 1 set; do 3 sets.
This move is a modified bridge and targets the glutes.
How to do it: Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down.
Repeat for 15 reps.
This squat incorporates dumbbells and works to tone the thighs.
How to do it: With a 5-pound dumbbell in each hand at your sides, stand with the left foot forward and right foot back in a wide stance. Bend both knees keeping the left knee over your ankle, while lowering the right knee nearly to the floor. Return to standing.
Do 8-10 reps on each side.
11.SINGLE LEG LIFT AND ROW
This move works more than just the legs; it targets the back, arms, and core in addition to the butt and hamstrings.
How to do it: Begin standing with your left foot in front of the right foot. Hold a 5- to 8-pound dumbbell in the right hand and keep both arms at your sides. Leaning forward, raise the right foot off the ground and bring it straight up to hip level. At the same time, bring the weight toward the ground and then raise it up to hip-level.
Do 12-15 reps on the right side before switching arms and legs to repeat on the left side.
12.STANDING FORWARD BEND
This move fights cellulite and works the quad muscles.
How to do it: Stand with feet hip-width apart and hinge forward at the hips. Keep your knees slightly bent, lay the chest on your upper thighs, and let your head fall forward toward the ground. Keep the quads engaged and slowly work to straighten the legs without locking the knees. Hips should stay centered over the feet.
Hold for 5-8 slow and deep breaths.