5 Legs Exercises for Thighs, Hips and Calves

by Sanjeev on January 16, 2011 · 28 comments

Exercise your legsShapely legs and butt are every woman’s dream. But with so many tasty dishes around and so little exercises that women get, no wonder that it is a losing battle against fat buildup most of the time. Legs are not spared by the onslaught of fat- thighs & hips bearing the brunt of the attack. And slowly, the hips start getting heavier, and the thighs become ‘thunder thighs’ as my wife calls them. The dreams of wearing skirts, shorts or bikinis are thrown out completely. Not only that, the high heels don’t give a great shape to the legs anymore as they used to. And oh, how many women become ashamed to undress in front of their husbands or boyfriends because of their body? Always switching off the lights eh?

Next come the diet plans which are made and broken every month. The food in the plate at home becomes less but the junk food in numerous outings doesn’t. Chocolates are irresistible, and so are pizzas and pastas.

A diet plan may be able to control fat buildup in your body, it will not bring your legs into shape. Sooner or later either you will have to resign to the fact you would remain ungainly for life or you will have to work out. Choice is yours. Of course you don’t have time or you are busy or you don’t have someone to go along with you… but, as I said the choice is yours. Start exercising before you realize that you are out of breath while climbing stairs, or that your partner is looking at the legs of the young lass passing by. If your partner is fond of staring at legs, he better be staring at your legs right? Those heavy and out-of-shape legs you mean?

Well, I believe you got the point. I think you can do a lot of exercises at home if you do not want to go to the gym. In this post, I shall try to cover great exercises for legs- butts, thighs, and calves- which you can do at home. So let’s start.

1. Skipping

Well, if you are looking for leg exercises and you do not want to go to a gym, nothing can beat skipping the rope.  Here is what I found on Wikipedia about skipping- Jumping rope is an activity not only suited for competition or recreation, but also for a cardiovascular workout, similar to jogging or bicycle riding. This aerobic exercise can achieve a “burn rate” of up to 700 calories per hour of vigorous activity, with about 0.1 calories consumed per jump. Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile. Jumping rope for 15–20 minutes is enough to burn off the calories from a candy bar.

Jumping rope can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs. Jumping rope also helps strengthen the arms and shoulders. This combination of an aerobic workout and coordination-building footwork has made jumping rope a popular form of exercise for athletes, especially boxers and wrestlers. Individuals or groups can participate in the exercise, and learning proper jump rope technique is relatively simple compared to many other athletic activities. The exercise is also appropriate for a wide range of ages and fitness levels. Jumping rope is particularly effective in an aerobic routine combined with other activities, such as walking, biking, or running.

2. Squats

If you want to target thighs, hips and calves all at the same time, nothing can beat the squats. The squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. They also strengthen the muscles in your stomach and build strength in your lower back. Great exercise, right? We shall cover two variants of quats here- the regular squats and the inner thighs squats/ plies squats.

Regular Squats- Stand straight with shoulder-width distance between your feet, back straight and stomach sucked in. Keep your back as straight as possible and slowly start to lower your torso, as you bend your knees, until you are almost in a sitting position. Ensure your knees do not go beyond your ankles at any time. Come back to the starting position and repeat the exercise. Gradually increase the reps (start with 15 resps initially and increase it to 25).

Inner Thighs Squat/ Plie Exercise:To do inner thigh squats, place your feet a little wider than shoulder width. Duck-toe your feet, i.e. turn the toes outside, so that the toes are in the opposite direction. Keeping your back straight, and slowly lower your torso till both your thighs are parallel to the floor. Now the knees will also be pointing in opposite directions. Slowly come back to the starting position to repeat the exercise. Increase the reps slowly.

3. Lunges

The third best among the leg exercises that we are going to cover. The lunge is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the “hamstrings”, the semitendinosus, the semimembranosus, and the biceps femoris. A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps.

To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be at 90 degrees and directly above the toes, not further (taking a shorter step can put added pressure on the knee). The motion is continued until the back knee is nearly touching the ground. The individual then returns to his or her starting position by driving upward with the front leg. (wikipedia)

4. Step Up Exercises

One of the best exercises to shape up your butt is the step up exercise. Nothing much to it, simply place one of your feet onto a raised platform and then without any other help from your body or hands, push with your other heel and use the power of your legs and butt to propel your whole body up to stand on the platform.

5. Hip Extensions

As the name suggests, the hip extension exercise tones your hips and lower back. It tightens your glutes and hamstrings and improves the muscle tone in your backside.

Well, that is all. Don’t give anymore excuses to yourself. All you need to invest for these exercises is to buy a skipping rope and some gym clothes. It’s a worthwhile investment to make. So while you are going for makeup shopping, include these in your lists too. :)

Also Read:

Facial Exercises for Double Chin
Surya Namaskar (Sun Salutation)- 2
Surya Namaskar (Sun Salutation)
Surya Namaskar
Surya Namaskar Animation
4 Yoga Asanas to Lose Weight

{ 14 comments… read them below or add one }

bhumika January 16, 2011 at 3:38 am

tode is exercise day I guess.. ?:)
loved d way u combined all videos :waytogo: :waytogo:

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veena January 16, 2011 at 5:29 am

squats are the secret behind those beautiful behind :P

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Bee January 16, 2011 at 5:40 am

I try doing lunges and squats each day…. waat lag jaati hain yaar :headbang: :headbang: :headbang: :headbang:

but its a grt exercise- u found grt vids- m going to refer them as well :)
have a grt weekend :)

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calicoaster January 16, 2011 at 7:50 am

I agree with bee….lunges and squats are sooo tough and my instructor used to make me stay at one position for soooooo long!! grrrrrrr.. :hunterwali: :hunterwali: :hunterwali: :hunterwali:

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veena January 16, 2011 at 9:18 am

he he, when i joined gym, i felt like i volunteered for some torture camp, :headbang:
but now i sorta like it so much , actually its worth the pain :waytogo: :waytogo:

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sonal January 16, 2011 at 10:06 am

i totally agree wid u veena..infact i plan my day only after my gym session n dnt want 2 miss 1 single day..its kind of an addiction nw!! smetimes my hubby thinks tht m having an affair at d gym!! :toothygrin: :toothygrin:

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veena January 16, 2011 at 12:05 pm

;) tel him the booty is dedicated to him and he gets the hard earned benefits ;)
i do the same to my beau :yelo:

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Aditi January 16, 2011 at 10:27 am

Yayyyyy!!!! I do squats and lunges everyday…the first 2-3 days were :pain: :pain: :pain: :pain: !! but then i got used to it ……and skipping is my fav exercise.. :yes: :yes: :yes: :yes: Also, i always prefer to take the stairs instead of the lift!! These videos are great..I am always looking for these kinds!! Thanks Sanjeev! :waytogo: :waytogo:

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shanaiia January 16, 2011 at 10:44 am

Thanx for the videos Sanjeev :) :waytogo: :waytogo: :waytogo:

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Sanjeev January 16, 2011 at 10:46 am

Thank you all :)

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Jinal January 16, 2011 at 2:08 pm

Ahh…I do Squats and Lunges on alternate days…..great exercise for thighs.
I remember the first time I started with it….so much pain :( ….meri toh chaal hi badal gayi thi….and everytime I had to sit or stand up….I use to give out the aaah!!! ouch!!! sounds. :silly: :silly: :silly: :silly:

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Priyanka January 16, 2011 at 2:39 pm

Nothing beats kick-boxing. It builds up stamina, burns a hell lot of fat, and is a good self defense trick to have.

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tarannum January 16, 2011 at 8:54 pm

hi sanjeev,

nice and useful article…. ur posts definately will change the way IMBB readers luk… :)

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Lynaa March 24, 2013 at 3:23 pm

Will this exercise help to pump up my legs.. Sadly i have chicken legs.. Not at all suitable for skinny jeans.. I WANT TO WEAR SKINNY JEANS :'(

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