Thigh exercises 30 day fitness challenge

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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.

Best butt exercises printable set

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The exercises

The number of reps you should do of each exercise every day are given on the workout chart below.

Side leg raises

Thigh exercises 1

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

Thigh exercises 2

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.

challenge chart

Get free printables for this challenge

Enter your e-mail address below to have the chart and stickers printables mailed to you.  The stickers can be cut by hand, or come with a blackout version for easy tracing if you have a cut machine.

After you sign up, you’ll get 2 e-mails:
The first will ask you for a one-click confirmation of your e-mail
Once you’ve confirmed, you’ll get a second e-mail with a link to the download

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Thigh exercises challenge | 30 day fitness challenge to lift and tone your butt and thighs. With free workout printables #fitnesschallenge #30daychallenge #plannerprintables

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