We are going to apologize to your legs right now, because these bodyweight moves are going to make them insanely sore. But that's what you want, right? Add these exercises to your workout to strengthen and tone your lower half!
Squat and Reach
- Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
- Keeping your weight in your heels, sit back into your deep squat. Make sure your knees do not go beyond your toes.
- Holding your squat, raise both of your arms overhead. Hold this position for a moment, and then return to standing while lowering your arms to your sides. This completes one rep.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
180 Jump Squat
Adding a half turn to the jump squat is not only fun but also requires extra coordination and provides more core work.
- Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
- Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
- Repeat, but reverse directions as you jump, spinning to the right and going back the way you came.
- This counts as one rep.
Jump Squat Heel Click
- Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
- Jump up as high as you can and bring your feet together so they touch.
- Land quietly back into a squat.
- This makes for one rep.
Around-the-World Squat Hop
- Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
- Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
- Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started, completing one rep.
Frogger
- Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
- Jump your feet back to a plank to complete one rep.
Twisted Chair Pose
- Stand with your legs together and soften your knees. Reach your arms overhead and touch your palms together as you fold your chest down toward your knees.
- Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
- Keep your legs squeezed together for support.
- Then cross your left elbow over your right thigh and hold here for five breaths. Rise up back to center, and twist to the left side for another five.
- Repeat twice more on each side to complete one rep.
Plank Jacks
- Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
Squat With Side Kick
- Stand with your feet shoulder-width-distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
- Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
- Step the right foot back into shoulder-width-distance position to complete one rep.
Wide Squat With Calf Raise
- Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest and squat down so your thighs are parallel with the floor, knees over the ankles.
- Raise your left heel off the floor and begin to pulse the hips up and down, isolating the left calf.
- Do 10 pulses with the left heel raised, then do 10 pulses with the right heel raised.
Pulsing Sumo Squat
- Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
- While holding second position, make small pulses up and down, moving about an inch.
Sumo Squat
- Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
Sumo Squat Jump
- Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
- Bend your knees and plié, then jump up explosively. Keep your core engaged.
- Land with control, lowering your body back into the squat position to complete one rep.
Gate Swings
- Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
- Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
Gate Swings With Cross
- Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
- Push off your knees to get leverage and jump your right leg in front of your left, landing in a standing cross-legged stance.
- Immediately jump your legs back out to a wide squat with your hands at your knees.
- Push off your knees and jump your legs together, crossing your left leg in front of your right.
Cross Jacks
- Stand with your feet shoulder-width apart and extend your arms straight out to either side with palms facing down. This is the starting position.
- Jump and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
Forward Backward Lunge
- Stand with the feet together.
- Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
- Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
- This counts as one rep.
Split Lunge Jumps
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hop into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
Lunge Skips
- Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
- Repeat for 30 seconds and then switch sides for an additional 30 seconds.
Alternating Reverse Lunge With Shoulder Squeeze
- To begin, stand tall with your arms straight in front of you, making two loose fists. Take a large and controlled step backward with your left foot.
- Lower your hips, coming into a lunge with your right thigh (front leg) parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
- As you're lowering your hips, squeeze your shoulder blades together, bringing your elbows wide while keeping your arms parallel to the floor.
- Return to standing by pressing your right heel into the floor and bringing your left leg forward while reaching your arms back to the starting position. Alternate legs, and step back with your right leg to complete one rep. Yes! One rep equals lunging backward on each leg.
Reverse Lunge Kick
- Step back with your left foot, coming into a deep lunge, bending both knees to 90 degrees.
- Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.
- With control, return to the lunge position. This completes one rep.
Alternating Side Lunge
- Start with your feet directly under your hips. Step your right foot wide to the side and come into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Leg Balance Warrior 3
- Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
- Reach your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
- Hold this position for a moment and reach through your right heel to engage the back of the right leg.
- Moving with control, bring your right leg forward and return to standing upright. This completes one rep.
Curtsy Lunge
- Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Take your time here and check your alignment and make sure the front knee is right over the front ankle.
- Return to standing, and switch sides to complete one rep.
Side Skater
- Start in a small squat. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand to the floor, squatting low in the cross-legged position. This completes one rep.
- Reverse directions by jumping to the right with your right leg.
- This counts as one rep.
Leg Swings
- Stand with the feet together, arms out wide. Raise your right leg out to the side, balancing on your left foot.
- Swing the right leg in front of the left, and then swing it back out to the side.
- This counts as one rep.
Good Morning
- Stand with your feet hip-width-distance apart and place your hands at the back of your head with your elbows opened wide.
- Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
- Return to standing, squeezing your glutes when you are upright. This completes one rep.
Single-Leg Bridge
- Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor for one rep.
Elbow Plank With Leg Lift
- Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip.
- Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- Keep your waist up and lifted, and don't sink into your bottom shoulder.
Pilates Swimming
- Lie on your stomach with your arms reaching overhead, pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs, arms, and head off the mat.
- Keeping your knees straight, lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm, lift your left leg and right arm away from the mat to complete one rep.
Pilates Inner-Thigh Leg Lifts
- Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm.
- As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
Side Saddle Leg Lifts
- Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
- Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
- Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10 to 20 times.
- Repeat on the other side.