We cleaned out our closets, booked a summer vacation and treated ourselves to a new swimsuit. Girls, the most beautiful season is almost here and we are already looking forward to it! Would you like to show off your great body on the beach? We probably don't have to explain to you that exercise and a healthy diet are essential for this. But if you're new to the fitness world or just want a little variety, then you've come to the right place! With our slim legs training plan you can get your legs back in top shape in no time! Have we piqued your interest? Then read on and get ready to work up a sweat!
Slim legs training plan
Our “slim legs training plan” is ideal for getting your legs, thighs and buttocks into shape. However, we would like to make one thing clear first - unfortunately, it is impossible to specifically lose fat in only certain parts of the body. No good workout plan consists mainly of leg exercises because we also have to give our body enough time to regenerate. OneCombination of the right exercisesfor upper and lower body as well as cardio units is considered optimal and always gives us the best results. Cardio exercises such as jogging, swimming, cycling or Tabata training stimulate fat burning and shed the pounds. And that's exactly why our training plan for slim legs consists of 2 strength training sessions and 2 cardio days.
Tag 1
And here comes the first day of training! The “Slim Legs Training Plan” is designed so that you can do the exercises in the gym or at home with the right equipment.
Sumo squat with weights
The sumo weighted squat is an excellent exercise for targeting your butt and inner thigh muscles at the same time. You can use either dumbbells or kettle bells as weights. Do a total of 3 sets of 12-15 reps each.
- Stand upright with your legs much wider than shoulder-width apart and point your feet slightly outwards.
- Hold the dumbbell or kettlebell in the middle of your body with your hands stretched downwards.
- Pull your chest forward, pull your shoulders back and tense your stomach.
- Then squat deeply, tilting your upper body slightly forward.
- Slowly return to the starting position until your legs are almost fully extended.
Lunges with jump
Lunges with jumping get your heart rate up quite a bit and are therefore a great addition to our “slim legs training plan”. Start with the classic lunge position and tense your stomach, buttocks and back. Jump powerfully off the ground and switch legs in the air. Then place your legs back on the floor and bend them in a flowing movement. Then jump again and repeat. Do a total of 3 sets of 10-12 reps per side. To increase the difficulty, you can perform the exercise with dumbbells.
Side lunges with dumbbells
Side lunges work the adductors, front of the thighs and the gluteus maximus - perfect for anyone who dreams of slim legs.
- Stand upright with your feet hip-width apart and point your toes slightly outwards.
- Hold a dumbbell in front of your chest and keep your back straight.
- Then lunge to the side with your upper and lower legs forming a right angle.
- Make sure that your knee does not extend past your toes.
- Push up over the heel of the bent leg and repeat on the side.
- Do a total of 12-15 reps per leg.
Side leg raises with a resistance band
There are endless variations of side leg raises that you could experiment with, so the “slim legs workout plan” never gets boring. Today we'll show you how to do side leg raises with a resistance band while lying down.
- Lie on the floor on one side of your body.
- Extend your lower arm in front of you and support your upper arm in front of you.
- Position the fitness band at the height of the knee joints.
- Breathe out deeply or lift your top leg straight out as far as you can.
- Hold for 2-3 seconds and slowly return to the starting position.
- Do 3 sets of 20 reps per side.
Box Jumps
- Stand in front of a spring box about half a meter away.
- Sink slightly to your knees and jump up explosively to land on the box. To protect your joints, always land with your knees bent.
- Extend your legs briefly and come down one leg at a time.
- Do 3 sets of 12-15 reps.
Tag 3
Days 2 and 4 of our “Lean Legs Training Plan” are for cardio training of your choice. Here are the exercises for the second strength training session.
Squat with leg raises
Squats with leg raises work the entire lower body at the same time and also target the stomach.
- Stand with your feet hip-width apart and begin with a normal squat.
- Now slowly go to the starting position and when you reach the top, lift one leg to the side as high as you can.
- Now repeat the exercise on the other side.
- Do 3 sets of 15-20 reps per side.
- You can increase the difficulty level with dumbbells or a resistance band.
Beinpresse
The leg press is essential for any “slim legs training plan” in the gym! Depending on where you place your feet, different muscles are trained. In the upper area, the back thighs and buttocks are trained. In the lower area – the front thigh and calves. With the wide leg position, the inner thighs are stressed and with the narrow one - the front of the thigh. Do 3 sets of 12-15 reps.
Sumo deadlift with dumbbells
Sumo deadlifts with dumbbells are very similar to sumo squats and train your thighs, butt and legs at the same time.
- Stand upright with your legs wider than shoulder-width apart and hold the dumbbell down with your hands outstretched.
- Point your feet slightly outwards and form a slight hollow back.
- Bend your legs and stretch your butt backwards while simultaneously moving the dumbbells straight down.
- When your thighs are approximately parallel to the floor, hold the position briefly and slowly return to the starting position.
- Do a total of 3 sets of 12 reps.
Side leg raises – bottom leg
This exercise may seem simple at first, but it strengthens the inner leg muscles and after a few repetitions you will feel the burn.
- Lie on your side on a mat and support your head.
- Place your top leg in front of your hip. If you wish, you can hold it with your top hand.
- Then lift the lower leg up and down about 20 times and switch sides.
- Do 3 sets in total.
Glute bridge with resistance band
The pelvic raise is a very popular leg exercise and never gets boring thanks to the many variations. With this we primarily train the gluteus maximus, the hamstrings and the flat tendon muscle.
- Place a resistance band above your knees and lie on your back on the floor.
- Place your feet hip-width apart and bend your knees.
- Look upwards, tense your legs and stomach and push your hips upwards over your heel. Press your legs outwards using light pressure and hold the position for 2-3 seconds.
- Return to the starting position and do a total of 3 sets of 15 repetitions.
