If you want to attract the men around you, mini skirts are a proven way to do it. The main problem that may arise is that not all women have killer legs, but here you can find the solution in no time.

By performing a few exercises, you can sculpt your buttocks, quads, hamstrings, thighs and calves. For beginners, it is recommended to do them without weights.

If the exercises seem simple, you can add appropriate weights. For those who are really sore, they can do the exercise several times to build strength and endurance.

Starting position – mountain pose

Instructions:

  • Transfer your weight to your right leg and, as you inhale, raise your arms above your head.
  • Exhale and raise your left leg, bending it at the hips. Position your upper body parallel to the floor and in line with your left leg.
  • Stay in this pose for 30 to 60 seconds.
  • Return to the starting position,
  • Repeat on the other side.

Chair squat (3*15)

Starting position: stand with feet shoulder-width apart in front of chair.

Instructions:

  • Sitting on the front half of the chair seat, work your abdominal muscles and lean forward slightly.
  • Pressing down on your heels, raise your body to a standing position.
  • Reverse the movement and slowly lower yourself back down, tapping your glutes and buttocks on the end of the chair.

Additional Tips:

  • During each set, avoid sitting down completely.
  • As you do each set, be careful not to round your back.

Make it harder: Add a dumbbell in both hands.

Pivot back bend (3*15)

Starting position: stand with your feet hip-width apart.

Instructions:

  • Keep your weight on your left foot and take a big step back with your right leg, crossing it behind your left leg.
  • As you lower your body, bend your knees until your left thigh is parallel to the floor.
  • Return to the starting position
  • Repeat on the opposite side.

Hanging Low Lunge (3 per leg)

Starting position – head down dog

Instructions:

  • Exhale and step your left foot forward between your hands.
  • Lower your right knee toward the floor and place the top of your right foot on the floor.
  • Inhale, lift your torso and extend your arms out to the sides and over your head.
  • Stay in the low lunge position for 30 seconds to 1 minute.
  • Exhale, place your hands on the floor, raise your right knee, step back and return to downward facing dog pose.
  • Repeat with the opposite leg.

Skater’s Lunge (3*20)

Starting position – in a squat position

Instructions:

  • Jump sideways to the left, land on your left leg and cross your right leg behind you.
  • Bringing your left hand to the ground, squat down into a crossed leg position.
  • This is one repetition.
  • Reverse the direction by jumping onto the opposite leg.

Continue alternating sides for 30 reps.

Standing Glute Exercises

Starting Position – Stand with your feet hip-width apart and parallel, holding the back of a chair.

Instructions:

  • Move your left toe back a foot and touch the floor with it.
  • Soften both knees, pull your pelvis in and bend your left knee to lift your foot off the floor.
  • Keeping the knee bent, press the right foot back for 20 reps,
  • Then move the foot diagonally to the left and press back for 20 reps.
  • Straightening the left leg, lift it up and press straight back for 20 reps,
  • Then press back diagonally for 20 reps.
  • Return to the starting position,
  • Repeat the same series of movements on the opposite side.

Coach’s Tip: Before moving your legs, make sure to lock your pelvis in a stable position.