Is your lower body your biggest insecurity? You’re not alone! Many of us have a “pear-shaped” figure: slimmer from head to waist, then fuller from the waist down. But don’t worry. While you can’t change your body shape, you can strengthen and tone your legs by choosing the right exercises. Here are 8 moves to do regularly, at home or at the gym, to work your thighs, calves and glutes: squats, lunges, leg kicks, stretches and more. For each one, we give you the recommended number of sets. And to round off your routine, we’ll also talk about cupping massage.
1. Leg Kicks
Side-lying leg kicks work the outer thighs and glutes. To perform the exercise, lie on your side with your head resting on the floor or propped on your elbow. Slightly bend your bottom leg, then perform wide kicks with your top leg. Keep your leg fully extended and don’t let it rest on the floor between each kick.
Our tip: do 2 to 3 sets of 10 kicks per leg.
2. Squats
To strengthen your legs, and especially your thighs, squats are a real classic! For this exercise, stand with your feet hip-width apart and your toes slightly turned outwards. Keeping your back straight and your core engaged, lower your hips as if you were about to sit in a chair. Go down until your thighs are parallel to the floor, then slowly rise back up. Your weight should be on your heels, and your knees should not go past your toes.
Our tip: do 3 sets of 8 to 12 squats.
3. Inner Thigh Raises
This exercise targets the inner thighs. To do it, lie on your right side. Rest on your right elbow, bend your left leg and place that foot in front of your right knee. Then simply lift your right leg, the one on the floor, as high as possible, keeping it fully extended. Hold for a few seconds, then slowly lower it back down and repeat.
Our tip: the ideal is to perform 2 to 3 sets of 10 raises per leg.
4. Lunges
A must-do move for working your legs: lunges! Standing tall, with or without weights in your hands, step your left foot forward and bend both legs to 90° so that your right knee almost touches the floor. Push back up, then repeat on the other side by stepping your right foot forward.
Our tip: do 2 to 3 sets of 10–12 lunges per leg.
5. Calf Raises
All you need is a chair! Stand facing the back of the chair and lightly rest your fingertips on it for balance (without leaning on it!). Then simply rise onto your tiptoes, hold for a few seconds, lower back down in a controlled movement, and repeat! To make it harder, ditch the chair and hold a weight in each hand.
Our tip: 2 sets of 5 to 10 raises.
6. The Butterfly Exercise
This is a stretching exercise, perfect for lengthening the inner thigh muscles (gracilis, adductors, pectineus) and loosening up this area of the legs.
- Sit cross-legged with your back straight and the soles of your feet pressed together.
- Hold your feet and draw your heels in toward your body.
- Gently flutter your thighs up and down, like butterfly wings. Keep your feet on the floor.
- Breathe deeply throughout the exercise, without forcing.
- Hold the exercise for one minute. Add 2–3 sets of this stretch to your home workout session.
7. Leg Lift & Curl
This exercise targets the hamstrings, the muscles at the back of the thighs. This muscle group is delicate, so it should be strengthened gently. The move also engages your core (handy if you’re working towards a flat stomach!).
- Lie on your back with your arms along your sides and your legs raised perpendicular to your torso, toes pointed.
- Keeping your legs together, bend one knee at a time, trying to touch your glutes with your heels.
- Exhale on each curl, inhale as you extend. Keep your back flat on the floor and your toes pointed toward your body.
- Do a set of 10 per leg.
- If you’d like, follow up with a set of 20 of the next movement.
- Gently extend your legs back, then slightly bend your knees while lifting your glutes off the floor.
- Your toes should remain pointed upward and your hamstrings should feel a gentle pull.
8. Seated Stretch
This classic passive stretch is excellent for all the thigh muscles and also helps release tension in the legs, knees and glutes.
- Sit on the floor with your legs extended in front of you and your arms stretched behind you.
- Bend one leg and bring your foot back behind you. Keep the other leg extended in front, relaxed.
- Hold the position for 10 seconds, then gently bring your leg back in front of you.
- Repeat the same movement with the other leg.
- Do a set of 5 per leg.
- This stretching exercise is perfect for releasing leg tension and makes an ideal transition between two more intense exercises (such as squats).
How should you plan your workouts?
When it comes to working your legs, consistency matters more than intensity. You can alternate strengthening exercises, such as squats, lunges or calf raises, with the stretches covered above. The butterfly exercise and the seated stretch make an ideal transition between two more intense moves.
Stick to the recommended sets for each exercise, keep your back straight and control every movement. If you’re a beginner, start without weights. You can add them gradually later on, for example for lunges or calf raises. Finally, regular exercise goes hand in hand with a balanced diet.
And finally, to care for your legs, add cupping massage to your routine
Alongside regular exercise and a balanced diet, cupping massage is a key step to help you care for your legs, especially if they are prone to cellulite. To make it easy, reach for your Cellublue Cup, which replicates the effects of cupping massage. Incredibly easy to use, it will help you slot cupping massage into your routine!
Find it in the Anti-Cellulite Method Pack for a complete anti-cellulite routine 👀
Frequently asked questions
What exercises are best for working your thighs?
Squats are a classic for working your thighs, as are lunges and inner thigh raises. The butterfly exercise stretches the inner thighs, and the leg lift & curl targets the back of the thighs. For each one, stick to the recommended sets and control the movement.
How can I get slimmer-looking legs?
You can’t change your body shape, nor choose where you lose fat. However, you can strengthen your legs: do exercises such as squats, lunges or leg kicks regularly, and combine them with a varied range of physical activity and a balanced diet. Cupping massage can complement this routine to care for the skin on your legs.
Is there a quick way to tone your legs?
It’s best not to chase speed at all costs. What matters is doing the exercises regularly and controlling each movement. It also helps to stick to the recommended sets rather than overdoing it in one go. Consistency, a varied range of physical activity and a balanced diet remain your best allies.
Do I need to go to the gym to work my legs?
No, all the exercises in this article can be done at home or at the gym. Most of them require no equipment at all. A chair is all you need for calf raises, and you can hold weights for lunges if you’d like more of a challenge.
What should I do if an exercise causes pain?
Stop the exercise and don’t force it. If the pain persists, or if you have a medical condition, for example with your knees or back, or if you’re pregnant, ask your GP or another medical professional for advice before starting again.
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Useful categories: Slimming the Legs, Slimming Exercises.
