Fitness & Training, Strength fitness

Challenge: 30 days of exercises for slim and shapely legs

Are you ready to embark on a 30-day challenge to achieve slim, shapely legs? By practicing daily leg strengthening exercises  that are easy to do without equipment, you can firm up your figure, slim your legs and burn calories.

Why do leg exercises?


The legs make up about 60% of the body length. They are constantly worked during walking and contain the most important muscle groups in the body.

The benefits of strengthening leg muscles

Exercises to strengthen your leg muscles offer many benefits, both in everyday life and to achieve sporting goals:

  • Strengthening the legs gives them definition. Exercises for the legs often also work the buttocks.
  • Exercising the stabilising muscles in the legs helps to prevent back pain and improve posture.
  • Activating the legs promotes circulation and reduces the risk of blood circulation disorders.
  • Leg exercises also stimulate lymphatic circulation, which is beneficial for the immune system and prevents the appearance of cellulite and oedema: Leg strengthening is your slimming ally in the fight against orange peel skin.

Everyday tips for beautiful legs

Along with this challenge, adopt good habits to take care of your legs on a daily basis:

  • Avoid sitting for too long: Get up regularly to walk or exercise.
  • Crossing the legs can hinder blood circulation, causing cold or tingling sensations in the feet.
  • Limit overly hot baths and end your shower with a cool stream of water from the ankles to the heart.
  • Hydrate well to promote tissue drainage.

Different exercises to work your legs


You can work all the leg muscles on a daily basis, without equipment. With a few targeted muscle-building exercises for the legs, you can maintain a toned figure in a fun way.

Targeted strength training exercises for leg muscles

To strengthen your leg muscles, try these exercises at home.

Forward lunges

Forward lunges are very effective for slimming the legs, while also working on the buttocks and waist. They mobilise the quadriceps, hamstrings and calves:

  • Standing, back straight, legs spread out to the width of the pelvis. Look forward and put your hands on your hips.
  • Walk forward one step, bending both legs: The front knee is at right angles, the back knee almost touches the ground.
  • Straighten up.
  • Alternate legs.

Leg raises

Leg raises strengthen the thighs, both at the front, putting pressure on the quadriceps, and on the inside, making the abductor muscles work:

  • Stand with your hands flat on a wall to stabilize yourself.
  • Raise one leg straight back to the horizontal position and then return to the original position.
  • Repeat with the other leg.

Side leg lifts

The lateral leg lifts strengthen the abductor muscles on the outer side of the thigh:

  • Lie on your right side, supporting your head with your right hand.
  • Place your left hand on the floor in front of you to keep your balance.
  • Raise your right leg, repeating in sets.
  • Switch sides and repeat with the other leg.

Pointe work

To refine your calves, try pointe work. This gentle exercise tones the calves without swelling the twin muscles at the backs of the legs:

  • When standing, bend slightly to transfer the weight of the body to the front of the feet.
  • When exhaling, stand on the tiptoes.
  • Hold the position for 5 seconds.

Mistakes to avoid for beautiful legs

By avoiding these frequent mistakes, you will optimise the use of your legs:

  • Learn each movement well.
  • Don’t neglect stretching at the end of the session.
  • Stay hydrated and take care of your diet.

Your 30-day leg challenge


For slim, shapely legs, try a 30-day muscle-building challenge:

  • Choose 1, 2 or 3 leg strengthening exercises depending on your fitness level and the areas you wish to target. For example, with the front lunges, side leg lifts and half-lunges, all leg muscles are exercised.
  • Carry out a series of 10 daily repetitions of each exercise over 3 days.
  • Go to 12 repetitions for 2 days, then add 2 repetitions each day until day 9, when you will reach 20 repetitions.
  • On day 10, rest.
  • On day 11, restart at 20 repetitions, then add 2 repetitions each day.
  • On day 16, do 2 sets of 15 reps for each exercise, with 1 minute of recovery time between sets. Then add 1 more repetition each day (16+16, 17+17, 18+18).
  • On day 20, rest.
  • Resume at 18+18 on day 21. Continue to add 1 repetition per day until day 28, when you reach 25+25.
  • On day 29, do a set of 30, then a set of 20.
  • On the last day, make 50 uninterrupted reps: You’ve reached the end of your 30-day challenge!

Check out our Fitness & Training page for more advice.