Here’s How To Get Lean, Sexy Legs – The Workout Girl

Here’s How To Get Lean, Sexy Legs

Girls use a lot of ‘tricks’ to make their legs look longer and leaner… they strut around in the tallest stilettos they can find (even though their feet will hate them for it), they spray tan, they squeeze into micro mini shorts and tight skinny jeans.  But getting toned legs isn’t all smoke and mirrors – there are targeted workout moves you can do to help you get long, lean legs from the inside out.  With our without the stilettos.  So toss those Jimmy Choo’s aside, and let’s break a sweat.

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.

Equipment:

-free weights (8 lb)

Circuit 1 – Do 3x Through

A) The “One-Armed Bandit” –  Begin by standing holding an 8 lb weight just above your right shoulder and hold it there throughout the entire excerise.  Take a large step out with your right foot and lower into a lunge.  Don’t let your right knee go over your toe.  Repeat 10x, and then repeat 10x more with your left leg and the weight over your left shoulder

B) The “This Is How I Lean” – Begin by standing with knees slightly bent holding an 8 lb weight in your right hand with your arms resting in front of your thighs.  With control, bend your left knee and extend your left leg behind you so that you are only standing on your right leg.  Slowly bend at your waist and continue to lean forward until you are almost parallel to the ground.  Extend your right arm (holding the weight) in front of you.  With control, hinge at your waist to return to standing on your right leg. (Your left leg should still be off of the ground.)  Repeat 10x, and then switch legs (and weight in your left hand) and repeat 10x more.

C)  The “Speed Skater” – Begin by standing on your mat.  Lower into a squat.  (Don’t let your knees go over your toes! Butt back!) As you come up out of the squat, slide your left leg out to the left.  As you bring your left leg back to the center, lower into another squat.  As you come up out the squat, slide your right leg out to the right.  As you return your right leg to the center, lower into another squat.  Repeat 12x each leg, alternating legs.



Circuit 2 – Do 3x Through

D)  The “Drop It Like It’s Hot” – Begin by standing on the 1st step of a flight of stairs, facing perpendicular to the stairs.  Lift the foot closest to the ground off of the stairs and balance on one leg.  Slowly lower your free foot down to just above the ground by bending your knee on  your balancing leg, and then with control, return to standing.  Repeat 12x, and then rotate 180 degrees and repeat 12x more by lowering your other foot.

E) The “Bunny Hop” – Begin by standing on your mat with your legs together and your knees slightly bent.  Lower into a squat.  As you come up out of the squat, jump sideways to the left and land in another squat.  As you come up out of the squat, jump sideways to the right to land in a squat where you started.  Repeat 12x.

F) The “Invisible Chair” – Begin by standing on  your mat with your feet together.  Raise both arms overhead.  With control, lower into a squat.  Don’t let your knees go over your toe.  It should look like you are sitting on an invisible chair with your arms raised.  Hold this position for 10 seconds.


Circuit 3 – Do 2x Through

G) The “Lower Leg Lift” – Begin by laying on your side on your mat with your left leg resting on your right leg.  Bend your left knee and place your left foot on the mat in front of your right leg.  You can hold onto your left ankle to help keep it secure on the ground.  With control, lift your right leg as high as you can off of the ground and slowly lower it to just above the ground.  Repeat 12x, and then flip over and repeat 12x with your other leg.

H) The “Windshield Wiper” – Begin by laying on your side on your mat with your left leg resting on your right leg.  With control, lift your left leg up towards the ceiling and slowly lower your left leg to just above your right leg.  Repeat 12x, and then switch sides so your right leg is resting on your left leg and repeat 12x while lifting your right leg.

I) The “Going In Circles” – Begin by laying on your back on your mat with your arms resting by your sides.  Lift your right leg until it is perpendicular to the floor.  With control, ‘trace’ invisible large circles in the air in a clockwise with your right leg.  Repeat 10x, and then repeat 10x more in a counter-clockwise direction.  Switch legs and repeat the entire exercise.




Fitness Tip of the Day

Don’t let one bad day ruin your confidence and progress.

 

xoxo,

Workout Girl

 

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