Toned, sculpted and muscular legs are every woman’s dream. Defined calves and the 6 pack abs are on millions of women’s birthday list all over the world, and what so many women don’t realise – it’s easier to get them that you think they are. If you are in the market for the sleekest, drop dead gorgeous legs on the planet, here are 7 moves that are guaranteed to help you shape the legs of your dreams.
1. Calf Raises
For this move, you can do it with or without weights, but if you are a beginner, you may want to start without and gradually work up to using them. Stand with your feet together and raise yourself up on to your tip toes – as high as you can go and come down slowly. This is one rep. Repeat in this position slowly 10 times and then as quickly as you can ten times. Then repeat the moves with your toes pointed inwards and another move with your heels touching and your toes pointed outwards. By the beginning of the 3rd position, its normal to feel like your calf muscles are on fire – keep going.
Lunges are the Holy Grail of sexy leg exercises. They work your hamstrings, quads and glutes; the perfect trio for perfect legs. Move one leg forward and your other leg back, and holding your abs tight and with your hands on your hips, lower yourself down to the floor bending both legs.
Your front knee should not be peering over your ankle and if you are sitting upright, your knee and your ankle should be completely in line. Dip lower into the move and stand up again. This is one move. Do 12-15 then swop sides. Later on, when you are a pro you can add ankle weights for that extra burn, but in the beginning you are going to feel the burn without them.
3. Ball Curls
Lie on your back on the floor with your feet perched on the side of a ball. Using your glutes and your abs and not your neck, lift yourself up into a bridge position, without letting the ball roll away from you, and without wobbling all over the place. This may seem like a tall order to start off with, but practice makes perfect. Now comes the hard part. Roll the ball out as far as you can, without dropping your pelvis, and roll it back again the same. This is one rep. 3 -5 is probably all you can manage at first but try and get it up to 15.
4. Body Weight Squats
These are great as you can do them anywhere, anytime and you don’t need any equipment, but you do need to focus on your form or you are going to injure yourself which is not allowed. Stand with legs hip width apart and sink down, pushing out your glutes like you are about to sit down on a chair. Except, go as low as you can without letting your knees peek over your ankles and making sure your butt is out as far as you can go. Stand up again. This is one rep. Squats are good for legs, thighs and butt, so this is a winner in the great legs competition. Use this as the warm up for your workout and a quick burn in between cardio for maximum results.
5. Plié squat jumps
Stand with legs just a bit further than hip width apart, and sink into a squat position with your toes pointed outwards. Place your hands on your hips and bounce up, keeping your squat form, lifting your feet off the ground and land gently again back in to the squat position. You don’t have to sink too low in the beginning or jump very high, but you have to do at least 5 to start with. This move works hip flexors as well as inner thighs (yay), glutes, quads, hamstrings and calves.
6. Single Leg Extension
Lie on your back on your mat with your knees bent and slowly lift yourself up into a bridge position, with your shoulders still touching the floor, but your pelvis in the air with your legs bent and feet flat on the floor. Use your glute muscles here for support and don’t let either side dip as you lift one leg off the floor and extend your leg out at hip height, lower the leg and raise it again. This is one. You will need to do 12-15 on each side and the trick here is to use your core but especially your glutes if you feel like you are wobbling.
7. Half Superman
Lie face down on the mat with your hands by your side. Use your core, glutes and back muscles to lift one and then both legs off the floor, getting those knees right up. Hold for 5 then release back to the floor. Repeat at least 3 times, but you are going to want to get it up to 15 soon. Keep your feet together at the beginning you will find it easier.