I haven’t bought a single maternity clothing item this time around. And I really didn’t have much during my first pregnancy either. Call me cheap – whatever. I’ll sport my shorts sitting way too low, exposing the bottom part of my tummy like a a bad plumber’s crack scene. Luckily for all the pregnant ladies of the world, legs don’t need special maternity clothing. So expose them – prego or not! And do this one simple move for insanely toned legs.
This barre-inspired isometric move will not disappoint. I’m telling you, if you want to work your legs in a way you never thought possible, THIS IS IT. Squats are great and all, but if you want to work ALL the muscles, big AND little, you have to do is one simple move for insanely toned legs. Plus it’s a lower impact workout than most lower body exercises.
The best part? You can do this anywhere, any time. No really, ANY time. Got two minutes while brushing your teeth? Do it. Two minutes may seem short, but it will feel like forever doing this leg-sculpting move. Or try it while doing dishes, watching TV, waiting for your husband (oh wait, he’s always waiting for me) – bottom line, just do it all the time. Here’s how:
One Simple Move for Insanely Toned Legs
To start, stand with your feet hip-distance apart. If you’ve never done a barre workout before, or this move is new to you, use the back of a sturdy chair or hold the end of a countertop for stability. Lift your heels and roll up on the balls of your feet, then bend your knees as low as you can for a good challenge.
Now you have two options:
- Keep your knees bent, heels high, and hold in this position for a set amount of time (start at 30 seconds and build up). If you aren’t feeling challenged, lower your body closer to the floor. You make start shaking or feel burning in your legs. That means it’s working!
- For an added challenge, keep your body as low as possible then push yourself lower 1 – 2 inches closer to the ground, then back to the original position. Continue to execute these very small, controlled pulses.
Once you have mastered your form and can do this for an extended period of time, try taking a balance by releasing your hands from the surface you are using to stabilize your body.
Notes on form:
Keep your heels high the entire time. This will keep focus not only on your thighs, but calves too. If you feel your heels lower to the ground, try to lessen the bend in your knees so that you can keep your heels lifted.
Make sure your feet and knees are parallel to the front the entire time. Your weight should be distributed on the balls of your feet.
Be mindful not to stick your butt out behind your body and push your belly forward. You may be able to tell if you are doing this if you feel like you are leaned forward slightly. Stand upright with your hips stacked directly under your shoulders.
Don’t forget to check out other barre-inspired workouts you can do at home like this barre booty home workout, lower body barre plyo fusion, say see ya to saddlebags, and barre 101 for beginners.
Never underestimate the little movements (when done correctly!)
You got it girlfriend!
will this tone calves too? my calves are big sadly 🙁
This will tone your calves because you are holding a releve position, but it won’t ‘bulk’ them up. You’ll feel it the most intensely working in your thighs. Let me know what you think Ali!
Barre is amazing! You can see your body changing very quickly. You should try classes.
Totally agree Codi! I’m actually a barre instructor 😉
Are you aware that this “Barre” move is actually a “Callanetics” move originated by Callan Pinckney? ?
I have the super super old school callanetics DVD!!! Yes, love both my barre and those classics. Fun fact! Thanks MJ
Awesome! We just tried this move in my office to get our morning flowing!! Thanks 🙂
Hahaha seriously!? I LOVE it Megan!
Thanks for this! I’ve been looking for ways to workout/tone at home in whatever spare time I can find! This looks really effective!
Of course!! You can’t beat a isometric move you can do in just a few minutes and feel the results!
All those instructional pictures are super helpful! I’ve always been interested in barre workouts too so I will have to try this move out the next time I go to the gym.
I’m glad Kate! Wanted to make sure everyone who wanted to try has correct form and can rock this move!
Looks simple but I bet it kicks butt. LOL. Going to try these.
It DEFINITELY does! I hope you tried it Mikki!
Oh those isometric moves are ALWAYS killer!! i need to find a barre studio close to me ASAP!
Yes!!!! I’m SUCH a HUGE fan of barre for strengthening and toning. It’s my new favourite workout.
That makes my heart happy Ange! Barre is the bomb!
Your legs look amazing! I am just so impressed how active you have been during your pregnancy. I was so sick and lacked energy that the couch was my best friend. Anyways, if my legs can look half as good as yours, I’m going to do this move every chance I get 🙂
Thanks so much Shann! Luckily I haven’t been sick in months which is awesome. Definitely taking plenty of naps though! I hope you give this a whirl – I think you’ll love it and the fact that it’s so quick and do-able anywhere is clutch for a busy momma like you!
I’m already sore looking at the photos! Great move!
Thanks Carmy!
Great idea! Everyone has a spare few moments to do this!
Seriously! I mean, 2 minutes?! YES, everyone has 2 minutes!
Amazing how little moves like this bring such great results!
It’s the best! And yes, so true!
Ohhh! So adding this to my workout tomorrow! My legs are burning just thinking about it:)
Ooh you go girl!! How was it?!
It’s so obvious that you put so much time into making these posts so detailed and helpful! Your pictures are so informative! I wish you could be my personal trainer! 🙂
Awe thanks girlfriend! That means a lot! I’ll workout with you anytime – just come to Cali! 😉
Interesting! I’ll have to give this a try. I’ve never taken a barre class…it looks tough! I’m more of a run all day in the woods kind of gal, haha!
Barre seemed wussy to me, even though I’m a prior dancer I always preferred hardcore HIIT workouts. Until I really started going to a barre studio and saw my body SHAKE! But I totally get where you are coming from – you are pretty bad @ss!!
LOVE this! I have an early day off work today and was planning on hitting a leg day! I’ll work in some barre now!
I’ve been so lazy the past month (okay, month and a half…) 🙁 must get back to it!
xxox
Laura @ http://www.cookwineandthinker.com
Summers are hard to stay in the fitness-motivated routine! I totally get it. Hope this gave you a great burn session Laura! You got this (fist pump).
Yowch!!! That hurts after just a few seconds.
RIGHT?! It really really does!
I have a ton of friends that are pregnant, so I’ll be passing this on to them! Thanks girl!
Awesome, thank YOU Natalie!
How many times shall we repeat this exercise ? and it’s for 2mn each time right ?
You can repeat as MANY times as you can, throughout the day. It’s really up to you and how much shaking you can handle 🙂 I like to do 3-5 rounds (hopefully that helps) 😉
I’ve become addicted to this especially when brushing my teeth in the morning!!. I have super SKINNY Legs I’m hoping this will get me some nice calfs and ankles .!!! Tired of wearing pants. I dream of wearing short skirts and dresses
That’s the BEST time to do it! Oh girl, wear those skirts and dresses! Some women I’m sure would DREAM of having your legs. Hoping this move tones in all the places you want! Thanks for stopping by 🙂
Thank you so much for this tutorial! I am 64 and like to do low impact moves, I will be doing this one!
That’s awesome Sharon! I have had students at my barre classes 70+ years old. It’s a great workout (and great moves) for all levels of fitness and all ages!
HI,
I have never heard of Barre? :-0
I am soon to be 54 and really need some help with my legs.
I used to run daily. My knees aren’t cooperating these days.
So I have an inside thigh problem from where I used to have
muscles. They aren’t completely gone, surprisingly but I figure
I better get on it quickly!
Any tips?!
And thank you.
Kelley
Barre will definitely help tone your thighs Kelley! Thighs are a BIG focus of most barre classes. You may want to try the exercise in this post first, to make sure this move isn’t hard on your knees, since a majority of barre work you’ll be in a position just like this. Good luck!
Hi! Trying this exercise I feel I’m hurting my knees.
Hi Aran – make sure you are not leaning forward and placing undue stress on your knees. Stacking your shoulders directly above your hips will help, but if you do have knee issues, this may not be the right fitness routine for you!
Hi ! Been off a year from exercise (power walking ) do to 2 foot surgeries, is this going to n hard on my foot , and how fast will I c results, my legs went to flab in the last year ?
Hi Debbie – I’m not sure what kind of foot issue you’ve had, so it’s hard for me to say. But I would think that standing on releve (on the balls of your feet with your heels lifted) might be hard for you. You could try it without standing on the balls of your feet to start?
I’ve recently lost a lot of weight (20# since Feb) and need to tighten up. This looks back and hip friendly (crushed disc and practically bone on bone for hips) and I have just a couple questions. Should these be done every day or every other day or…? And will it work the abs too? Looks like it will with the posturing but if it doesn’t is there another iso technique that will work abs?
This isn’t really an ab specific workout but you will use your core to maintain stability! You could do this every day or every other. Up to you!
Is there a barre move for total upper body? And does this one work glutes and hips too?
Yep, I have a sculpted barre arms workout as well! Great for upper body! This particular one is aimed more for quads, but I have many others that are booty-focused 🙂
How many times should I do this move in a day or in a week?
I feel comfortable doing it every day, multiple times a day. It’s so short, that the frequency works for me.
This is great! Can you recommend an exercise to tone arm muscles??
Sure! I have tons and tons in the ‘workouts’ section of my site.
Does this do anything to help with the glutes, butt, or inner thighs?
Mostly just quads and calves but I have plenty of other workouts that help with those areas too!