This is a great low-impact leg workout for anyone, regardless of shape or age. This leg workout will help to shape and strengthen your legs, working those muscles that we so easily forget about. Best of all, you can do it in the comfort of your own home and don’t have to spend a cent on fancy equipment or a gym membership.

All you need is some space and, if you like, you can use an exercise mat.

Let’s start with a quick warmup!

Do 2 sets of the exercises below:

20 x squats

Keep your feet hip-width apart, toes facing forward and then squat down so that your bum makes a 90 degree angle. It is important is to keep your chest up, feet flat on the floor and have your knees in line with your toes when you squat down

Squats

Squats

40 x toe taps left and right leg

Stand on your right leg, extend your left leg forward tap your toes on the floor, now bring your leg back and tap behind you. Try to go as fast as you can while keeping your standing leg slightly bent.

Toe Taps

Toe Taps

40 x half jumping jacks

Half jumping jacks are similar to normal jacks, except you don’t jump. Just extend one leg at a time to the side to tap your foot on the floor and lift your arms up all the way over your head.

Half jumping jacks

Half jumping jacks

Now let’s make those muscles burn!

Do 2 sets of the exercises below:

20 x alternating diagonal lunges

Take a big step forward with one leg and bend both your legs so that your front leg is at a 90 degree angle, now step back, feet together, and do the same with your other leg.

Lunges

Lunges

60 seconds wall squat hold

Keep your back against the wall and feet hip width apart, lower yourself into a 90 degree angle squat position. Make sure your feet are in line with your knees and your toes are facing forward. Try to hold this position for 60 seconds.

Wall Squats

Wall Squats

20 x one-leg calf raises on step (left and right leg)

This you can do on a step or on the floor. Stand on one leg, lift yourself up onto your toes, take a little pause at the top and squeeze your bum, keep your fingertips on a wall for more balance.

One leg calf raises

One leg calf raises

Take a seat on a mat or the floor. Hold on, we are almost there!

Do 1 set:

30 seconds bridge hold

Lie on your back, bring your feet close to your bum, keep your heels on the floor, lift your hips up as high as you can, clasp your hands together underneath and hold the position for 30 seconds.

Bridge on back

Bridge on back

15 x one-leg bridge raises

Keep the same position as above, but now lift one leg straight up, lower your hips to the floor and then lift them back up with a pause and a bum squeeze at the top. Do 15 reps and repeat with the other leg.

Bridge one leg up

Bridge one leg up

20 x sitting leg raises

Sit up straight with your hands on the floor next to your bum. Keep one leg bent and one leg straight. Lift the straight leg up as high as you can, and then lower it down without touching the floor. Do 20 small up-and-down movements and then change legs.

Sitting Leg Raises

Sitting Leg Raises

Can you feel the burn? Remember to have a quick stretch afterwards.

Well done and keep fit!

For future reference, here is the workout again:

Two sets:

20 x squats
40 x toe taps left and right leg
40 x half jumping jacks

Two sets:

20 x alternating diagonal lunges
60 seconds wall squat hold
20 x one-leg calf raises on step (left and right leg)

One Set:

30 seconds bridge hold
15 x one-leg bridge raises
20 x sitting leg raises

This home workout was provided by personal trainer Clarissa Grobbelaar. You can follow her on Facebook.

About The Author

Clarissa Grobbelaar

Clarissa Grobbelaar is a personal trainer at Planet Fitness Fourways. Drawing from her experience as a rhythmic gymnast, she still regularly incorporates random and unplanned interpretive dance into her sessions.

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