You don’t know how easy it is to have a lower half that everybody will desire for. Give these lazy exercises a try, they will tighten your thighs, and they only take a couple of minutes of your time. From each exercise, you should make about 10-15 repetitions, do them in the same order as they are listed below, and then you can switch sides and do it with the other leg as well. Preforming these exercises 4 times on weekly basis, you will achieve the desired lower half.
1. Basic Leg Lifts
Lay down on your left side, stretch your legs and flex your feet, then bend your left elbow so that your left hand is supporting your head. Then bring your left leg forward a bit, and bend that knee to make a 90 degree angle.
Keep your right leg straight, abs tight and hips and shoulders stacked, engage the outer thigh in order to lift your right leg, and make a 45 degree angle with it by lifting it off the floor. Keep it for a second and then lower it, that is one rep.
2. Leg Lift with Knee – In:
Lay down on your left side, and stretch your legs, while you are supporting your head with your left hand, by bending your left elbow and holding yourself on it. Then slowly bring the left leg forward and bend that knee in order to make a 90 degree angle.
Make sure your left leg is straight, abs tight, hips stacked and your left toes pointing, then lift your right leg by engaging your outer thigh, form a 45 degree angle by lifting the leg off the ground. Then when you formed the angle, bend it at the knee and bring it forward, towards the core.
Then release, bring the leg in the air like it was, and lower it on the ground, but don’t touch the ground. That is one repetition.
3. Pike Leg Pulses
Lay down on your left side, flex your feet, stretch your legs and support your head with your left hand by bending your left elbow and holding yourself on it. Then bring the bottom leg forward and make a 90 degree angle. Bring it forward until your foot and hips are aligned.
Keep your abs tight, stack your hips and shoulders, extend your leg and keep it straight. Then engage your outer thigh in order to lift the top leg in the air, make sure it is above hip level. Then hold it there, and lower it towards the ground, but make sure it doesn’t touch it, that is one repetition.
4. Pike Knee – Ins:
Lay down on your left side and stretch your legs, flex your feet and then bend your left elbow in order to support your head with your left hand. Then bring your left forward, and bend your knee to form a 90 degree angle. Make sure the left foot is aligned with your hips.
Stack your hips and shoulders, and lift the right leg above hip-level. Then bring your right knee towards your chest as you engage your core. Push it back out and that is one repetition.
5. Split Leg Lifts:
Lay down on your left side and hold yourself on the left elbow, make sure it is aligned with your shoulder, the palm should be on the floor. Keep both of your legs completely straight, then raise your top leg, while keeping it straight and grab it by the ankle.
Engage your inner thighs and your core and lift the bottom leg and make sure your ankles touch in the air. Hold that position for a second and lower your leg, that is one rep.