Legs are one of the most common problem areas that clients complain about. Can you relate?
Do you avoid wearing shorts and hate the thought of a bathing suit?
If your thighs rub together, buns jiggle and dimples appear, it's time to step up your leg routine.
The best strategy for getting leaner legs is to include strength training for your lower body in your regular exercise routine.
To tone and sculpt your legs, incorporate the following five exercises a few times a week and see the difference they make. Stick with it and you'll be showing off those legs in no time.
Move #1: The Squat (my fave!)
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs. Talk about hitting all the problem areas!
Here's how to do a proper squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, and chest up, squat down like you're going to sit in a chair. Bend at the knees until your thighs are parallel to the floor, keeping you heels on the ground and your knees over your toes. Hold this position, and then exhale as you stand back up. Repeat for 20 repetitions without resting. As your endurance builds, feel free to add resistance by holding weights at your sides.
Move #2: Curtsy LungeThis move is a little more complicated but worth the effort. It works your abs, buttocks, and legs—including your inner thighs.
To do the curtsy, first stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot, to the right of your body. Bend both knees to a 90-degree angle, as if you're performing a curtsy. Keep the weight in the front heel as you move back to standing. Do 20 reps on each leg then repeat on the other side.
Move #3: The LungeThe lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.
Step backward with right foot. Bend both legs down until bent at 90 degrees and your right knee is about an inch above the floor. Your left knee shouldn't extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you're standing straight. Repeat on the other side, lunging forward with your left foot. Complete 20 lunges per leg.
Tone Your Legs Move #5: The Step-UpStep-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. You can hold a dumbbell in each hand to increase resistance. In addition, you'll need some sort of step such as a bottom stair, sturdy box, or low stable chair.
Step up with your right foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot. Continue doing this 20 times with each leg.
Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.
Why stop at just toning and sculpting your legs? I'm here to help you transform your entire body! Call or email today to get started on a specialized fitness plan that's designed to quickly shape your body.
What are you waiting for? Begin your body transformation today by reaching out to me. Email or call to get started today. info@allyfitness.com
Also, check out my you tube video for a great demonstration of these exercises!
http://youtu.be/P33zQMXkocY
Do you avoid wearing shorts and hate the thought of a bathing suit?
If your thighs rub together, buns jiggle and dimples appear, it's time to step up your leg routine.
The best strategy for getting leaner legs is to include strength training for your lower body in your regular exercise routine.
To tone and sculpt your legs, incorporate the following five exercises a few times a week and see the difference they make. Stick with it and you'll be showing off those legs in no time.
Move #1: The Squat (my fave!)
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs. Talk about hitting all the problem areas!
Here's how to do a proper squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, and chest up, squat down like you're going to sit in a chair. Bend at the knees until your thighs are parallel to the floor, keeping you heels on the ground and your knees over your toes. Hold this position, and then exhale as you stand back up. Repeat for 20 repetitions without resting. As your endurance builds, feel free to add resistance by holding weights at your sides.
Move #2: Curtsy LungeThis move is a little more complicated but worth the effort. It works your abs, buttocks, and legs—including your inner thighs.
To do the curtsy, first stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot, to the right of your body. Bend both knees to a 90-degree angle, as if you're performing a curtsy. Keep the weight in the front heel as you move back to standing. Do 20 reps on each leg then repeat on the other side.
Move #3: The LungeThe lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.
Step backward with right foot. Bend both legs down until bent at 90 degrees and your right knee is about an inch above the floor. Your left knee shouldn't extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you're standing straight. Repeat on the other side, lunging forward with your left foot. Complete 20 lunges per leg.
Tone Your Legs Move #5: The Step-UpStep-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. You can hold a dumbbell in each hand to increase resistance. In addition, you'll need some sort of step such as a bottom stair, sturdy box, or low stable chair.
Step up with your right foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot. Continue doing this 20 times with each leg.
Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.
Why stop at just toning and sculpting your legs? I'm here to help you transform your entire body! Call or email today to get started on a specialized fitness plan that's designed to quickly shape your body.
What are you waiting for? Begin your body transformation today by reaching out to me. Email or call to get started today. info@allyfitness.com
Also, check out my you tube video for a great demonstration of these exercises!
http://youtu.be/P33zQMXkocY
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