With temperatures dropping leggings are one of the season’s hottest wardrobe “must-haves”… And the perfect way to show off your beautiful toned and sculpted legs!
Add this killer workout once a twice a week for lean, sculpted, beautiful legs.
You can do this workout in one of two ways:
1 – Specific number of reps and sets
2 – BURST session
The instructions below use the BURST method but you may adapt to your personal preference and needs.
The Prisoner Squat
Stand with feet shoulder width apart, core engaged. Gently place hands behind your head, elbows out (you don’t want to be tugging in any way). Keeping your chest up and back straight, sit back as though you were sitting in a chair, aiming your butt behind you. Keep your weight on your heels and sit back as low as you can without compromising form. Push through heels to return to standing.
Properly executed, this exercise should not put any strain on your knees. The key is to keep your weight shooting straight down through your heels. You should be able to lift your toes of the floor slightly.
Thigh Trimmer (Francine Daveta, Fitness Magazine)
The Thigh Trimmer is an awesome exercise that will sculpt your entire leg.
Stand with feet shoulder width apart. Bend at the waist placing hands on the floor in front of you. Bend legs slightly. Lift your left foot off the ground, turning knee out to the side slightly. Raise bent leg into the air, bringing it slightly towards the right in a diagonal motion. Lower and repeat.
Do one set with the left leg followed by one set on the right leg.
Properly executed, this exercise should not put any strain on your knees or back. Make sure to keep your core engaged to remain stable. Lift and lower leg at a speed that does not make you lose your balance.
Skaters, also called “speed skaters” work the entire leg with a focus on the inner thigh. Picture a speed skater gliding smoothly on the ice as you do tho exercise. This is the position you want to imitate.
Stand with feet shoulder width apart. Bend at the waist slightly to bring your shoulders forward a bit. Keep back flat, core engaged. Bend arms in front of you. Leap to the right,(this is the BURST part of the movement) landing on your right foot, crossing the left leg behind and bringing your left foot past your right foot. Bring your left arm in front of you and right arm to the side as you execute this move. Leap to the left, crossing the right leg behind and bringing your right foot past your left foot.
Repeat for duration of set.
Properly executed, this exercise should not put any strain on your knees or back. Make sure to keep your core engaged to remain stable. This is a cardiovascular exercise and you should feel a little winded but not uncomfortably so.
Reverse Lunge with Kick
Another killer move that works your entire leg as well as your core.
Stand with feet shoulder width apart, hands by your side or placed on your waist. Take a giant step backwards with your right leg to land in a long lunge. Your knee should be pointing straight down. Keep your glutes tight squeezing as you lower into the lunge. Keeping core engaged, squeeze your glutes as you lift your right leg in front of you into a controlled kick. Lower back into the reverse lunge.
Do one set with the right leg followed by a set on the left leg.
Properly executed, this exercise should not put any strain on your knees or back. Make sure to keep your core engaged to remain stable. Use your core to lift your leg during the kick.
The Sumo Squat is one of my favorite exercises for working the upper inner thigh.
Stand with feet slightly wider than shoulder width apart, feet angles out about 45 degrees. Keeping back straight and core engaged, sit back into a squat, shooting buttocks behind you, pushing thighs open as you do so. You may want to gently place your hands on the inside of your leg, just behind the knee. Stand back up and repeat.
Properly executed, this exercise should not put any strain on your knees or back. Make sure to keep your core engaged to remain stable. Do not let your knees angle forward. They should be in line with your ankles. They key to the success of this exercise is to shoot your buttocks straight back while simultaneously pushing out with your thighs. You should feel a gentle pull in the upper inner thigh as you squat.
- Welcome to a very special Fitness Friday! If you have been looking for a super effective workout that you can squeeze in every day without stress you are going to LOVE today's special workout brought to you by my sister, Nathalie King, personal trainer extraordinaire and creator of the Bikini Body Boot…