30-Day Leg Workout Challenge To Tone Thighs, Glutes

This 30-day leg workout challenge from DanceBody is designed to work your thighs and glutes. The moves are all dance-inspired, so get ready to groove.

Outer Thigh Standing

Begin standing, then bend your right leg so it's lifted off the floor, hovering behind your left leg. (If you're familiar with ballet terms, this is basically an attitude back.) Your right leg can be as high or as low as you want it to be, but the important thing is that you're keeping the integrity of your posture, Ostwald says. Your back should be straight, and you shouldn’t need to bend over to keep that leg up, she says. Reach your right arm up to the ceiling, and extend your left arm to the side. Your arms should be stretched straight with your elbows bent slightly.

Outer Thigh Standing

Keeping your right leg lifted, bend your left knee and reach forward, bringing your right hand toward your left knee. Your right leg should reach back behind you as you shift your weight forward. Return to the starting position without lowering your right leg, and repeat for 16 repetitions. Switch legs and repeat to the other side. It's a good idea to move slower than you want to through this exercise, because it requires balance, Ostwald says. This one's really good for stabilization — not just for toning, she says. It's going to help you stabilize, so that when you go to do higher-impact exercises, you have the right muscle structure set up for success.

Outer Thigh Mat

This move is a bit complicated, but it's Ostwald's favorite for a reason: It literally works every part of your lower body, including your abs, obliques, glutes, and the whole leg, she says. Start lying on your right side, with your upper body propped up on your right elbow, left hand on your left hip. Extend your top leg straight, and bend your right knee slightly.

Outer Thigh Mat

Then, keeping your bottom knee bent and left leg straight, lift your left leg up to about a 45-degree angle.

Outer Thigh Mat

Now, bring your left knee down to the mat or floor, right around your belly button-height. This part of the exercise will engage your oblique muscles, Ostwald says.

Outer Thigh Mat

Finally, extend your left leg back to the 45-degree angle to complete the move. Repeat this for 24 repetitions before switching sides. This exercise can really burn, so Ostwald suggests thinking about keeping your heel up and toes down toward the ground. That’ll take all the work out of your quads and hamstrings, and straight to the outside of your leg, which is the goal here, she says.

Plié Series

Stand with your feet wider than your hips, toes turned out slightly. Bring your hands together at your chest in a prayer position. Bend your knees and lower into a plié squat as low as you can, and hold.

Plié Series

In one movement, lift your heels so that you're balancing on your toes, and extend your arms to the sides so that they're parallel to the floor. Think about your belly button tucking back into your spine, so you're standing upright on top of your hips, not forward or back, Ostwald says. Repeat for 16 reps. This move is going to work your entire leg, including your glutes, she adds.

Inner Thigh Mat

Lie on your right side and prop yourself up on your right forearm, almost as if you were relaxing on the beach. Then, bend your left leg, and grab onto your left shin so you're holding your top leg. Your right leg should be straight and extended underneath you.

Inner Thigh Mat

Using your inner thighs, lift your right leg up off the floor a few inches, then lower it back down. Repeat for 16 repetitions, then switch sides. This exercise is designed to work your inner thighs, but you might also feel it in your lower abdominals, Ostwald says. The inner thigh runs all the way up into your lower abs, she adds.

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