Slimmer Leg Challenge: Key Secrets to Lose Fat

A morning workout has many positive effects. It can help reduce your appetite during the day. Also, your mental health and self-esteem may improve significantly, and your anxiety might disappear.

In this article, 5-Minute Crafts rounded up a great list of exercises to help you get slimmer legs and build enough stamina for the entire day. But before that, don’t forget to do a short warm-up workout.

❗️ If you feel pain, or anything of that sort, during the workout, stop and see a doctor.

1. Squats

• Stand with your feet a bit wider than hip-width apart, your toes turned a little outward, and your hands by your sides with your palms facing inward. Pull your shoulders down and back. Inhale, tighten your abs.
• Exhale, and shift your hips backward and downward to create a hinge-like movement at your hips and knees simultaneously. Stretch your arms in front of you. Continue bending your knees until your thighs are parallel with the floor. Make sure to keep your knees aligned over your second toe. Pause, and return to the starting position.

⏱ Repeat 10 times.

2. Side lunges

• Stand with your feet parallel, facing forward, and hip-width apart. Position your hands where they’re comfortable to help you maintain your balance. Stiffen your torso by contracting your core and abdominal muscles. Transfer your body weight to your heels. Inhale.
• Take the weight off your right leg and slowly step to the right, keeping your weight over your heels while both feet are facing forward. Bend at the hips, pushing them back while simultaneously shifting your weight toward the right foot. Your left leg needs to be at full extension at the knee. Exhale and push off firmly with your right leg. Return to the starting position.

⏱ Repeat 8 times on each side.

3. Forward lunges

• Stand with your feet together. Pull your shoulders down and back without arching your lower back, and engage your abdominal muscles to support your spine.
• Slowly lift one foot off the floor, stabilizing your body on the supporting leg. Hold this position momentarily before stepping forward. The knee of your back leg should touch the floor. Firmly push off with your front leg, activating your thigh muscles and glutes to return to your upright starting position.

⏱ Repeat 8 times on each leg.

4. Push-ups

• Kneel on an exercise mat or on the floor. Bring your feet together behind you. Slowly bend forward and place your palms flat on the mat. Position your hands shoulder-width apart with your fingers facing forward or slightly inward. Gradually shift your weight until your shoulders are positioned directly over your hands. Align your head with your spine.
• Slowly lower your body toward the floor while maintaining a rigid torso and keep your head aligned with your spine. Lower yourself until your chest or chin touches the mat. Stay in this position for a couple of seconds.
• Press upward until your arms are fully extended at the elbows. If you find it challenging with your legs straight, put your knees on the floor. You can also place your hands wider — it’ll be easier.

⏱ Repeat 10 times.

5. Cobra exercise

• Lie on your stomach with your hands by your sides, positioned directly under your shoulders, and facing forward. Extend your legs and make your toes point away from your body.
• Gently exhale, press your hips into the mat or floor, and pull your chest away from the ground while keeping your hips stable. It’ll arch your lower back and stretch the muscles in your chest and abdominal region. Hold this position for 15 to 30 seconds. Lower your upper body to rest on the mat or floor, and inhale.

⏱ Repeat 10 times.

6. Limb raises

• Lie on your stomach with your legs extended, toes pointing away from your shins, and arms extended overhead with palms facing each other. Relax your head to align it with your spine.
• Exhale, contract your abs to stabilize your spine, and slowly raise one leg a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Hold this position briefly, avoiding arching your back or raising your head. Inhale and return to your starting position. Repeat the exercise, alternating your arms and legs.

⏱ Repeat 8 times on each side.

7. Plank

• Lie on your stomach with your elbows close to your sides but under your shoulders. Have your palms down and hands facing forward. Contract your quadriceps to extend your legs and pull your toes toward your shins. Inhale.
• Exhale and lift your entire torso off the floor slowly. Maintain a stiff torso and legs. Avoid arching your lower back, hiking your hips, or bending your knees. Also, don’t shrug your shoulders but keep them positioned directly over your elbows with your palms facing down. Continue to breathe while holding this position for 5+ seconds. Test your capabilities.
• While maintaining a stiff torso and extended knees, gently lower your body back toward the floor before relaxing.

8. Crunches

• Lie on your back with your knees bent. Keep your feet flat and your heels 12-18 inches, extended away from your tailbone. Place your hands behind your head, pulling your elbows back without arching your lower back. Inhale.
• While exhaling, contract your abs and flex your chin slightly toward your chest while slowly curling your torso toward your thighs. The movement should focus on pulling your rib cage toward your pelvis (the neck stays relaxed while the chin is tucked toward the neck). Continue curling up until your upper back is lifted off the floor. Hold this position for a few seconds.

⏱ Repeat 10 times.

9. Glute bridge

• Lie in a bent-knee position with your feet flat on the floor. Gently contract your abdominal muscles to flatten your lower back to the floor. Keep your arms straight and close to your body, and inhale deeply.
• Gently exhale, pressing your hips upward off the floor into extension by contracting your glutes. Maintaining your abdominal contraction helps avoid excessive arching in your lower back. Transfer your body weight to your heels. Inhale and slowly lower yourself back toward your starting position. Over time, you can start lifting one leg off the floor, extend it when your hips are raised.

⏱ Repeat 10 times.

10. Glute toning

• Kneel on the floor, and position your knees and feet hip-width apart. Keep your palms under your shoulders at shoulder-width, with your fingers facing forward. Stiffen your core and abdominal muscles to position your spine in a neutral position. Avoid excessive sagging or arching. Inhale.
• When exhaling, lift the left leg while maintaining your bent-knee position, allowing movement only from the left hip joint. Return to the starting position and repeat the exercise with the same leg without putting the knee on the floor. To increase the intensity of this exercise, place a dumbbell on the back of the knee.

⏱ Repeat 8 times on each leg.

A morning workout will give you energy for the entire day. A study carried out in 2014 found that adults who did morning exercises may fall asleep faster and sleep better than those who worked out in the daytime or evening.

Bonus: Some more exercises

In addition to the previous exercises, we want to share 3 more with you:

• Donkey kick: Keep your knees hip-width apart, hands under your shoulders, and your neck and spine neutral. Lift your right leg, ensuring your knee stays bent and your foot is flat, hinging at the hip. Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip are pointing toward the ground. Do 20 reps on each leg/4-5 sets.
• Mountain climber (the classic variation): In plank position, spread your weight evenly between your hands and your toes. Keep your hands nearly shoulder-width apart, and your back flat and in alignment with your head. Pull your right knee into your chest. Switch legs while pushing one knee out and taking the other in. When your hips are down, run, pulling your knees in and out fast.
• Planks with knee tap: Get into all fours in a plank position, keeping your hands stacked under your shoulders, your body in a straight line, and your abs engaged. Bend your knees about an inch off the mat. Straighten them up afterward. Be sure to squeeze your glutes when extending your knees back into the plank position. Repeat.

Check the video for healthy habits to stay fit