Sculpt Your Legs in Just 15 Minutes: Effective Home Workouts

Finding effective exercises to strengthen your inner thigh muscles might seem challenging, but remember that classic squats and lunges truly work wonders. We present a selection of lower body exercises that you can easily perform at home. Work out, create your own routines, and keep in mind that achieving a big goal is always about taking small steps.

The exercises are demonstrated by Elena Govorova, a distinguished master of sports in athletics and a fitness expert at Herbalife, as well as a bronze medalist at the Sydney Olympics for triple jump and a bronze medalist at the World Athletics Championships in Athens.

Exercise 1: Leg Lift

Starting position: Lie on your side, propping yourself up on your bent arm. The top leg should be bent at the knee, while the bottom leg remains straight. On the count of “one,” lift the straight leg, and on the count of “two,” lower it without touching the floor. Repeat 20-30 times for each leg.

Exercise 2: Hip Lift

Starting position: Lie on your back with your arms along your body and your knees bent. On the count of “one,” lift your hips as high as possible, engaging your abs. On the count of “two,” return to the starting position. Repeat 20-30 times.

Exercise 3: Squats

In the starting position, your feet should be shoulder-width apart, and your hands should be in front of you, palm to palm. As you squat, ensure your knees do not extend beyond your toes, your back remains straight, your torso is slightly leaned forward, and your abs are engaged. The squat depth should be such that your thighs are parallel to the floor, and your knees are bent at a right angle. Repeat 20-30 times.

Exercise 4: Lunges

This is one of the most effective exercises for the gluteal muscles.

Starting position: Stand with your hands clasped behind your back (this helps maintain a straight back, preventing slouching and falling backward). Your right leg should be in front, and your left leg should be slightly bent behind you. On the count of “one,” slowly squat. On the count of “two,” slowly return to the starting position. It’s important not to fully extend your legs when lifting. Repeat 10-15 times for each leg.

Exercise 5: Skiing

Starting position: Feet together, knees bent, torso slightly leaned forward. On the count of “one,” extend one leg back, engaging your gluteal muscles, and extend the opposite arm forward. Return to the starting position. Repeat the same exercise for the other leg and arm. Recommended repetitions: 20-30 times.

Exercise 6: Plank

This is a very effective exercise as it engages all muscle groups.

Assume a prone position, resting on your elbows, forearms, and toes. Your gluteal muscles and abs should be engaged, and your back should be straight without sagging. Hold this position for as long as possible.

Tips from Elena Govorova on Staying Fit Without Changing Your Daily Routine

Try to sleep at the right time, ideally between 12:00 AM and 12:40 AM. This is when your body recovers the most.
If you work out actively, you must eat properly. The more intensely you exercise, the more actively you should nourish your body to help it recover from physical exertion.
In the morning, it’s best to do warm-up exercises and stretch your spine. This will not only improve your body’s mobility but also boost your mood and set a productive tone for the day.