Legs form the largest muscle group in the body and are therefore crucial for general fitness. For this reason, you should not neglect the leg muscles during a workout, in addition to the abdominal muscles. They can be divided into four groups that you can train specifically: the quadriceps (front), the leg biceps (back of the leg), the buttocks (bottom) and the calf muscles.

In order to shape these leg muscles and the adductors (muscles for pulling a part of the body), various leg exercises are recommended. For example, the leg exercise “Squatting”, which requires the entire leg musculature, is optimal. But also lunges or leg presses are suitable for a holistic “belly legs butt” training.

Tip: If you use dumbbells, you also train your arm muscles in addition – and kill two birds with one stone. By the way, sport and a healthy diet are the most effective ways to fight cellulite. So a workout pays off not only in terms of fitness.

Exercises for the legs: Combination of strength and endurance

The following training program combines endurance with muscle strength exercises for firm legs and a firm butt – always alternating. It starts with an endurance exercise that brings plenty of oxygen to the blood and thus to the muscles. The pulse rate reaches 110 to 130 beats per minute (depending on age).

It continues with a strength exercise, which is always repeated 60 times in order to make full use of the muscles’ energy and to increase the number and volume of their energy suppliers (mitochondria) as quickly as possible. So when the muscles start to burn, this shows that muscle building is working at its best – and that fat burning is going well.

Finally, it’s cool-down: the stretching exercises relax the muscles and help them recover from training more quickly. The whole training takes about 25 minutes. If you exercise three to four times a week, you will see the first results after about four weeks. Put on your favourite CD and go – with music, training is more fun.

Exercise 1 – Endurance: Marching

Walk for one minute on the spot, but with power: Raise your knees, roll your feet properly from toes to heels. The knees remain slightly bent. Bend your arms and let them swing along strongly.

Muscle strength: for the hips and outer thighs

Lie on your left side, your head resting on your arm, with your right hand you support yourself in front of your body. Both legs are slightly bent. Now raise the right leg at hip level when breathing out, lower it again when breathing in, but do not put it down completely. Do not tilt your hips back, tense your stomach. Lift and lower the leg twenty times, then change sides. Loosen the legs in between. Do the exercise twice on each side.

Exercise 2 – Endurance: Step-Touch

Put one foot aside and pull the other one up. Always right and left alternating. The knees remain slightly bent, the upper body is straight. The arms are angled and swing freely. Repeat these step touches for a minute.

Muscle strength: for the inside and outside of the thighs

Lie on your back and place your feet hip-width apart. Raise the pelvis. The upper body and thigh form a line. Extend your thighs as you exhale and bring them back together as you inhale. The bottom remains tight. The thighs are opened and closed 20 times. Lie on your back, relax briefly. Then repeat the exercise a second time.

Exercise 3 – Endurance: Arm extension

Stand shoulder-wide and shift your body weight from one foot to the other. Then your arms will join in: Bend your standing leg slightly, walk with the other one high on your toes and also stretch your arm high above your head to the ceiling. Alternate right and left for a minute.

Muscle power: for the buttocks

Go into the four-footed position and support the forearms, the elbows are below the shoulders. Now stretch your right leg backwards when breathing out, slowly lower it when breathing in. The leg remains stretched. When exhaling lift it back up to poh height. Attention: The back remains straight, do not make a hollow back. Raise and lower the leg 20 times, then change sides. In between sit down on your heels. Repeat the exercise twice on each side.

Exercise 4 – Endurance: V-Step

Stand relaxed, feet side by side. First place your right foot diagonally forward (outside), then your left foot. Return to the starting position with your right foot and then with your left. The feet go a “V”. Once you have internalized the sequence, use your arms: right foot forward, right hand to the back of the head, left foot forward, left hand to the back of the head. Clap your hands twice on the steps back. In between change sides and start with the left foot. Do this exercise for one minute.

Muscle strength: for buttocks and thighs

Lie on your back, put your right foot up. Now lift your left leg together with your bottom. Stretch it while exhaling and bend it while inhaling. Repeat this movement 20 times. Tighten your stomach and buttocks. Change sides. Repeat the exercise twice on each side. Shake your legs in between.

Exercise 5 – Endurance: Leg-Curl

Go into the slight straddle, knees slightly bent, arms bent forward. Now lift your right heel towards your bottom. Keep your elbows loosely back. Then lift your left heel towards your bottom, elbows back – and so on … Repeat this exercise for one minute.

Muscle strength: for the stomach

Lie down on your back, put your feet hip-wide. As you exhale, raise your upper body and pull your chin towards your chest. The stomach is firmly tensed, the palms of your hands pull towards your feet. Keep the tension short and release it again with the inhalation. Your gaze goes straight ahead, the neck remains long. Repeat this movement 20 times. Then lift the pelvis to stretch the abdominal muscles. Repeat the exercise a second time, so that you get a total of 40 crunches.

After the exercises for the legs: Cool down!

Thigh Stretching

Lie on your back and lift your knees one after the other. Now place your hands on your knees from the inside and press your legs outwards. Stretch your legs a bit. Take a deep breath and hold the stretch for a while. When you exhale, stretch once more. Stay in the stretch for 20 seconds.

Thigh stretching (front)

Turn to your left side, make yourself long and put your head on your arm. Now grasp your right ankle with your right hand and lead it gently towards your bottom. Do not make a hollow back, the knees are on top of each other. Take a deep breath and stretch once as you exhale. Hold the stretch for 20 seconds, then change sides.

Butt and legs stretching

Sit in a relaxed cross-legged position and place your right foot in front of your left thigh. Now pull the right knee towards you with your left hand. Take a deep breath. Stretch once as you exhale. Hold for 20 seconds, then change sides.

Abdominal stretching

Lie on your stomach with the tips of your feet facing outwards. Rest on forearms, elbows below shoulders, palms pointing upwards. Lift your upper body slowly. Look ahead. Take a deep breath. Stretch once as you exhale. Hold for 20 seconds.

Full Body Stretching

Lie on your back and make yourself long. When breathing out, stretch your right arm and right leg apart. Keep the stretch short and release it when breathing in. Then change sides. Just repeat the exercise as often as it is comfortable for you.