No equipment needed for this quick and easy thigh exercises workout and you don’t even need to get down on the floor. All you need is a wall for support.
How to do the challenge
Before you do this workout, please read the general exercise safety guidelines here.
Although this isn’t a high intensity workout and only uses body weight as resistance, the exercises take the muscles and joints further than their normal ranges of movements, so you need to make sure you’re warm enough. Ideally, avoid doing the challenge straight from sitting for a long period or as soon as you get out of bed. Before you start the day’s reps, do a couple of warm up lifts in each direction. For these, just lift your leg halfway through the range. Once you’ve done this, progress onto the full lifts.
For more about warm-up see this post.
The number of reps you should do of each exercise every day are given on the workout chart below.
Side leg raises
Have one hand on the wall for support
Make sure you are standing straight (not bending forward), with your butt pulled under your body
Lift and lower your leg to the side, making sure it is in line with the body – as if you were standing in a very narrow space between 2 walls
Pulses: this time hold your leg lifted to the side and pulse from here – small movements only.
Leg extension behind
Have both hands on the wall for support
Make sure that you stand straight and don’t arch your low back
Lift one leg up behind, as high as you can without arching your back, then lower and repeat
Pulses: hold your leg lifted and pulse from here. Small movements and, as before, make sure your lower back isn’t arching.
Thigh exercises challenge chart
These are the reps of the above exercises for each day of the challenge.