You can have slim legs like a supermodel with this trick

Long and slender legs are the dream of many people. To get the shape of your dream leg, a number of exercise movements below can help tone your leg muscles, starting from the buttocks, hamstrings, quadriceps, and calves. Let's start tightening the shoelaces, and get active!

1. Cardio

Cardio exercise is the type of exercise that is most commonly chosen to help build strong and strong legs, because this activity is very effective at burning fat. Examples of cardio exercises are walking, jogging, and swimming, which are done at least 45-60 minutes a day. Perform routine 2-3 times per week.

2. Pistol Squat

This movement helps to strengthen the quadriceps as well as firm the buttocks.

How: Stand with your feet hip-width apart. The position of the hands can be straight forward or in front of the chest and clenched into fists. Swing your right leg forward a few centimeters from the floor. Then, squat by bending your left knee to 90 degrees. While you are squatting, lift your right leg so that it is parallel to your hips. Do 2-3 sets, with each set repeated 15-20 times.

Illustration of a squat gun (source: gymjunkies.com)

3. Sissy Squat

This movement strengthens the quadriceps, hamstrings, and calves.

In this movement, you need a bench as your handle to move. Stand next to the bench with tiptoe feet and right hand holding the back of the chair.

Bend your knees forward until they form a 90 degree angle. When your knees are bent, you bend back to form a 45 degree angle. These two positions when performed will form a straight line from the knees to the shoulders. Once bent, get back on your feet.

Do 2-3 sets. Each set consists of 15-20 repetitions.

Illustration of sissy squat (source: www.consumerhealthdigest.com)

4. Goblet Squat

The goblet squat helps you tone your butt and tone your quadriceps muscles.

How: Stand with your feet wider than your shoulders. Position the hands holding the dumbbells vertically with both hands in front of the chest, elbows pointing to the side. Then, squat until your knees form a 90 degree angle. Then return to a standing position.

To make your training session more intense, you can modify it by making small jumps when you get up from a squat position and land with your knees bent again. Do 2-3 sets. Each set consists of 15-20 repetitions.

Illustration of goblet squats (source: www.womenshealthmag.com)

5. Bridge

The targets for this movement are the glutes and hamstrings.

Lie down with your arms on your right and left side. Bend your knees with your feet flat on the floor. Next lift your hips to make a straight line from shoulders to knees. Hold for 25 seconds. Repeat this movement several times.

Illustration of bridge (source: www.care2.com)

5. Three-Way Lunge

This movement helps tone the muscles of the thighs and buttocks.

How: Stand with your feet hip-width apart, with your hands on your waist or in front of your chest. There are several stages of displacement in this movement.

Right leg forward with knee bent 90 degrees
Return to standing position
The right leg is pulled to the right side with the knee bent at 90 degrees
Return to standing position
Right leg backwards with knee bent 90 degrees

Repeat the above steps from the beginning for the left leg. Do 2-3 sets with repetitions of each set 15 times on each side.

Illustration of a three-way lunge (source: www.craftystudios.co.uk)

6. Single-Leg Dead Lift

Stand straight with your feet hip-width apart. Each hand holds the dumbbells with your palms facing your thighs. Body bent straight forward. One leg is extended back so that it forms a straight line from shoulder to leg

Illustration of single-leg dead-lift (source: www.healthiac.com)

7. Lunge Skater

Stand with your feet shoulder width apart. Next, cross the legs to the opposite bottom. If it's left footed, take big steps to the right side, and vice versa. Position of swinging hands with straight hands.

If your left foot takes a step to the right, then swing your hand to the left. Next, return to the standing position as before. Then continue the movement on the next leg back and forth alternating right and left. Do 3 sets, repeating each set of 20 leg movements to the right and left.