As women, we have a lot of tricks up our sleeve to try to make our legs look longer and leaner. We wear super duper high heels (even if our feet will be in pain all night long). We strut around in mini skirts, or squeeze into skinny jeans. Ladies, we’ve got to stop the madness! The truth is that we don’t have to jump through all of those hoops to give the illusion of sexy, toned legs. We can actually make our legs look longer and leaner with regular exercise. Yes, that means you can wear comfy flats AND still have great legs. Ta-Da!
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.
-free weights (5 lb, 8 lb, 10 lb)
Circuit 1 – Do 3x Through
A) The “That Don’t Mean Squat” – Begin by standing on your mat with your legs shoulder-width apart. Bend your left knee to lift your left foot off of the ground. Jump with your right foot and land in a one-legged squat, bracing yourself with both hands on the ground as your squat down. Use your hands to jump back up on your right leg. Repeat 5x on your right leg and 5x on your left leg.
B) The “Moonwalker” – Stand with your feet together on your mat, holding 5 lb weights at your side. Step backwards with your left foot and lunge down. Keep your back and torso straight, and try not to let your knee go over your toe. Bring your feet back together and return to starting position. Then, lunge backwards with your right foot. Return to center. Repeat 10x for each leg.
C) The “Marcher” – Begin by standing on your mat with both of your feet together. Bend your right knee and bring it as high as you can towards your chest. As you return your right leg to standing, bend your left knee and lift your left get as high as you can go towards your chest. Repeat, alternating legs, as fast as you can for 30 seconds.
Circuit 2 – Do 3x Through
D) The “Hip Thruster” -Begin by laying on your back on your mat, with your arms at your sides. Bend your right knee so that you right foot is on the ground. Lift your left leg, fully extended, until it is pointed straight at the ceiling. Pushing off with your right leg, lift your butt and lower back off of the mat. Your left leg will push up closer to the ceiling. Keep your back and butt as straight as possible. Lower your butt to just a few inches above the ground. Repeat nonstop 10x, and then repeat again 10x with the other leg.
E) The “How Low Can You Go?” – Begin by standing on your mat with both arms fully outstretched in front of you at chin-height. Keeping your back as straight as possible, squat down so that your knees are bent at an angle less than 90 degrees. Keeping your arms fully extended in front of you, hold this position for 3 seconds. Return to standing. Repeat 10x.
F) The “I’ll Kick Your Butt” – Begin by laying on your stomach on your mat. Cross your arms on the mat, and rest your chin on your arms. Hold a 10-lb weight in between your feet. Bend your knees to raise the weight up towards your butt. Slowly lower the weight to a few inches above the ground. Repeat 10x.
Circuit 3 – Do 2x Through
G) The “Teeter Totter” – Begin by standing with your feet together on your mat. Put your left hand on your hip. Hold an 8 lb weight in your right hand, out stretching your right arm in front of you. Keeping your left leg straight, kick your left leg out behind you and bend your right knee to squat on one leg. While holding this stance, bend your right elbow to lift the weight towards you. Lower your left leg to the ground to return to standing and straighten your right arm. Repeat 10x, and then repeat 10x more with your left arm and bending your left leg.
H) The “Feeling Like Kneeling” – Begin by standing in front of your couch, facing in the same direction as the couch. Your arms should be at your sides holding 5 lb weights. Bend your left knee so that your left foot is resting on the couch cushion behind you. Now bend your right knee to squat down on one leg until your left knee is just a few inches above the ground. Straighten your right leg to stand up, still keeping your left foot resting on the couch behind you. Repeat 10x and then switch legs and repeat 10x more.
I) The “One-Legged Workout Girl” – Begin in a position as if you were going to do a push up. Lift your left leg in the air so that only your right toes are on the ground. Jump your right leg in towards your chest and stand up, all while balancing on one leg. Now jump up on your right leg, then bend over so your hands are back on the ground and jump your right leg backwards so you are back in starting position. Repeat 5x and then repeat 5x more on your left leg.
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