Slim, Sexy legs and thigh workout

at home (no equipment required)

Did you know: That men prefer women who have longer then average legs (1).

Don’t worry, if long legs is not your natural body type, there are specific leg workouts that can make your legs appear to be more slim, toned and long. You can get slimmer thighs fast with this killer leg workout routine – no equipment or weights required.

Below you’ll find 7 Leg workouts to give you Slim, Sexy Legs at home, No gym required

1

Side Plank Dips

The side plank dips work the side abdominal muscles along with the glute, thighs, biceps and shoulders. It will give you toned, slim legs but not leave you too skinny. It’s performed by starting in the side plank position then lowering the hip until it almost touches the ground the bringing it back up to the plank position. Repeat for the duration of the exercise.

2

Double Straight Leg Lifts

Double straight leg lifts target the lower abs and inner thighs. They will give you long, toned and slim legs. They are performed by laying flat on the back then lifting both legs up and down without resting legs on the ground in between repetitions.

3

Upper Leg Raises from Side Plank

Upper leg raises target the glut and inner thigh. This killer slim legs workout is a great intense inner thigh routine to tone legs for women.   The exercise is performed by laying on one side and slowly lifting the upper leg up and down in a controlled manner.

4

Inner Thigh Raises

The inner thigh raise is great for fat burning in the thighs and glute. It’s performed by laying flat on one side and balancing on the foot of the upper leg place in front of you. Keep the bottom leg straight while raising it up from the ground and lowering it back down in a controlled manner.

Click to download the Free 7 – Day Bikini Body Guide

5

Leg flutter

Leg flutter kicks targets a belly pooch and helps build muscle in the core and the legs. This exercise may be hard for beginners to perform. You can perform them by laying on your back, picking up your legs 30-45 degrees and fluttering your legs back and forth in small quick movements.

7

Rainbow kickback

The rainbow kick is best for fat burning on the core, thighs and glute. This exercise is performed by starting on all fours. extended on straight leg out to the side then lift it to the opposite corner in an arch fashion.

6

Straight Leg Kickback

The straight leg kick back targets the glut and upper leg to give long, toned and slim legs. It can be performed by starting on all fours, bringing one knee to the chest then extending it out straight to the back then bring it back into the chest.

Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM 

If you’re not only looking for a workout plan for slim legs and round booty but also a workout plan for each part of the body, along with meal plans and mindset shift training – consider joining the 30 Day bikini body challenge.

How to get Rid of a Muffin top – Fast and Easy workout plan

at home (no equipment required)

Are you looking to get rid of your muffin top in order to look better in fitted t-shirts, tank tops and even fitted dresses?

Or maybe you’re tired of trying to cover the bulging love handles that are falling over your jeans and swimsuit bottoms. You’d be glad to know that there are specific exercises you can do right at home, that will help you eliminate the love handles fast.

Although exercising is effective in burning fat off of love handles, it’s also important to remember that diet plays a prominent role in getting rid of a muffin top. For more information on how to lose a muffin top by healthy eating, check out the meal plan here.

Below you’ll find 11 Workouts to get rid of a Muffin Top

1

Side Crunch (R)

The right side crunch is best for fat burning in one side of the waist and targeting muffin top fat. It’s performed by laying down flat on the back then turning the knees to the left. Crunch straight up and down while keeping the knees turned to the side.

3

Ankle taps

Ankle taps burn muffin top fat and eliminate love handles. It’s performed by laying on the back with knees bent, facing the ceiling with both feet flat on the ground. Lift the head off the ground, extend both arms straight on either side and bend at the waist, reaching to the ankle of the same side. Alternate this movement from side to side for the duration of the workout.

Burn Inner Thigh FAT – Workout for perfect legs

at home (no equipment required)

Why does it seem like thigh fat is the most stubborn fat to burn?

The thights area is one of the main spots that we women tend to carry access weight and body fat. As a result women often have thicker, bigger thighs than men. Women can even experience cellulite in the outer thigh region as a result of the extra thigh fat.

You may be surprised to find out that there is actually a specific reason why women in particular tend to have extra fat storage in this upper thigh area.

Why do women store extra fat in their inner and outer thighs?

Fat tends to accumulate in the pelvis, buttocks and thighs on women as a reserve for lactation (milk production in the breasts after pregnancy). In order for lactation to occur, it must use energy which comes from a fat storage in the body.  This fat storage in women usually occurs in the pelvis, buttocks and thighs which is used an energy reserve in the female body in order to prepare for the lactation period. (1)

Although there is a specific biological indication for inner thigh and outer thigh fat in women, we can still maintain and tone the inner thigh areas to give a nice figure. Slimmer, thinner thighs can help you more easily fit into pants and other outfits.

Below you’ll find a great, targeted inner thigh and outer thigh at home workout plan that is NOT overly difficult or intense – you can do these exercises without no gym & no equipment.

Full Body Workout – 7 Minute HIIT

at home workout (no equipment required)

It’s the question you ask yourself when you’re trying to workout: “Why is Getting in Shape So Hard for women?”

I mean who has time to wake up at 5:00 am every morning, go to the gym before work or before school, on a daily basis!?. Who has the energy to pack a gym bag the night before, prepare workout clothes for the next day or even find someone to go with to the gym? Most women have multiple responsibilities throughout the day, and unfortunately going to the gym doesn’t always make the “priority” list.

Not to mention expensive personal trainers – who has the money for that? The entire process of “getting in shape” comes across as extremely energy draining, time consuming, none inclusive  and costly.

How can you make working out EASY?

Well the reality is, it doesn’t have to be so hard. You don’t have to go all the way to the gym to workout and get in shape, you can do a quick and effective full body workout in the comfort of your own home. No extra equipment is even required, just a yoga mat to protect your knees, and water to stay hydrated.

Below you will find 9 Full Body HIIT exercises to you can do at home – with no equipment.

Do them individually or in a Full Body HIIT workout routine.

1

Jumping Jacks

Jumping jacks are the perfect warm up exercise to get your heart blood flowing and heart pumping. Jumping jacks are simple, so beginners will not have difficulty doing them. They work the full body – arms, legs and core.

2

Squats 

When performing the Hiit, full bod workout at home, its great to alternate between fast pace workouts and slower pace workouts. After doing the fast pace jumping jacks, progress to a slower, less intense workout like squats which primarily works on toning the glut and leg muscles.

3

Lunge + Knee Up

The HIIT, Full Body workout at home must include exercises for toning each leg individually. The lunge and knee up combination targets the thigh muscles and the glut. Perform the lung and knee up combination on each leg for the best result.

4

Up and Down Plank

Move down to the floor for the next part of the hiit workout. Find a nice clear space at home to perform this next part of the workout. The up and down plank is great for weightloss and for toning the core, back and arms. It can be done right at home by starting in the push up position. One arm should then lower to the elbow, followed by the other arm. Once in plank position, immediately straighten one arm back to push up position then the other arm.

5

Russian Twists 

The Russian twists is an easy fat burning workout for the abs and the obliques. It is performed by sitting up with the legs bent and feet together, resting on the ground in front of you. Twist at the torso to one side till you are facing one side then twist to the opposite side. Repeat for the duration of the exercise.

6

Cross body mountain climbers

Cross body mountain climbers is slightly more advanced and can be a little too intense for beginners. This exercise builds strength in the abs, leg and arm muscles. Start in the push position then try to touch one knee to the opposing elbow. Keep alternating from one knee to the next for the duration of the exercise.

7

Crunches

The easy table top crunch is a great low impact ab exercise to incorporate in your full body workout at home. No equipment is required for this exercise and it is not too advanced. Perform this exercise as if you are doing a basic crunch but lift the legs in the table top position, at a 90 degree angle.

8

Double straight leg

Double straight leg lifts are slightly more advanced but extremely effective in fat burning. Although this exercise is not too easy, it builds strength in the abs, gets rid of a belly pooch resulting in a flat tummy. It provides a full lower body workout. This intense exercise is not for beginners and is performed by laying flat on the back then lifting both legs up and down without resting legs on the ground in between repetitions.

9

Leg flutters

Leg flutter kicks can be an intense workout that targets a lower belly pooch and helps build muscle in the core and the legs. This exercise may be hard for beginners to perform. You can perform them by laying on your back, picking up your legs 30-45 degrees and fluttering your legs back and forth in small quick movements.

Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM