11 Exercises to Sculpt Strong, Sexy Legs


The right lower body exercises can build the lean muscles that give your legs a toned, sexy look. See for yourself with these moves from CosmoBody  certified fitness trainer Astrid McGuire: Just grab a set of 5- to 15-pound weights, and do each move below up to 10 times in the order listed. Then repeat the entire sequence up to three times to feel the burn (in a good way) and see results.




1. Deep Dumbbell Squats: Stand with your feet slightly wider than shoulders-width apart and take one dumbbell in each hand with your palms facing up. Keeping your elbows along your sides, curl the weights up to your shoulders. From this position, keep your chest up and knees behind your toes as you sit back into a deep squat. Push up through the heels to come back up to stand. That’s one rep.


2. Deadlifts: Stand with your feet shoulders-width apart and take one dumbbell in each hand. Let your arms hang down in front of your thighs with your palms facing in. Keeping your shoulders away from your ears and your elbows locked, bend from the waist and let the weights hang straight down. Engage the muscles in your butt and behind your thighs to lift back up to the starting position. That’s one rep


3. Lateral Lunges: Stand up straight with your feet hips-width apart, and take one dumbbell in each hand with your arms along your sides and your palms facing your thighs. From this position, take a big step to your left. Keeping your left knee behind your left toes, bend your left leg until your thigh is nearly parallel to the ground. At the same time, bring the weights toward the ground to frame your left foot. Push up through the left heel to come back up to standing and bring both feet together. Then repeat on the opposite side to complete one rep.


4. Plié Squats: Take one dumbbell in each hand and hold one to each hipbone as you take a wide stance with your toes pointed outward. Keeping your shoulders stacked over your hips, bend your knees, and lower your butt down until your thighs are parallel to the ground. Then, press into your heels as you straighten your legs and come back to the starting position. That’s one rep.


5. Plié Pulses With Lifted Heel: Take one dumbbell in each hand and hold one to each hipbone as you take a wide stance with your toes pointed outward. Keeping your shoulders stacked over your hips, bend your knees. Lift your left heel as high as you can without losing your balance. From this position, lower your body even more until your thighs are parallel to the ground. That’s one pulse. Complete up to 10, then lower your left heel and repeat with your right heel raised.

Continues on next page(Page 2) >>





Was This Post Helpful:

13 votes, 4.62 avg. rating

Share:

Admin

Leave a Comment