5 Exercises For Perfect Legs

Legs! Who doesn’t want a pair of perfectly formed and shapely legs? You can show them off almost any time of day or place (hemline will vary!) – unlike the chest area or the abs (if you have them!). Luscious legs are an easy way to look fabulous, without seemingly trying. The perfect pair of legs requires a low body fat percentage (you need cardio and diet for that) and muscle for shapeliness. The bad news is, to get a pair of perfect pins you do have to put in the work. The good news is; it’s totally worth it.

WHAT YOU NEED TO DO:

To get amazing legs you need to target all four areas of your thighs (areas 1 – 4, see diagram below) with exercise, as well as increase the shapeliness of your calves (5). Perform the following exercises in a slow and controlled manner. At the most challenging part of the exercise, hold your position briefly and gently return back to your starting position. As you get stronger, do the exercise slower to increase the intensity of the workout. Remember, it is better to go slow and do fewer repetitions than to go fast and do more. To make some of the exercises more challenging you can use dumbbells/ kettle-bells, or if you don’t have any to hand, grab a couple of cans of beans to use as light dumbbells or fill a couple of old plastic milk/ juice containers with water to use as kettle bells.

Keep your core muscles engaged at all times by pulling your belly button in to your spine. This will ease the pressure on your lower back and make it more difficult on your legs.

1. LUNGES

STARTING POSITION:

Stand tall, lift your chest up and look straight ahead
Stand with your feet slightly spread apart.
If you want to make the exercise more challenging hold a light dumbbell (around 2lbs) in each hand with your arms at your sides.

MOVEMENT:

In a controlled movement, slowly step forward with your right foot. Don’t lunge forward too far. The further forward you step, the more the exercise targets the glutes and back of thighs, while shorter lunges target the front of thigh more.
Bend your right knee. Your thigh and lower leg should form a right angle.
Lower your left leg until your left knee almost touches the floor.
Your right knee shouldn’t pass your right foot/ toes.
Pause briefly in this position, then rise back up and push backwards off your right leg to return to the starting position.
Switch legs.

KEY POINTS:

Inhale while stepping forward.
Exhale while coming up and pushing off the back foot.
Make sure your head is up and your back is straight.
The leading foot should be pointing forwards (not sideways).
Do not do this exercise if you feel any discomfort in your knees.
Perform 20 repetitions (10 for each leg) and 1-3 sets.

2. WIDE SQUAT

STARTING POSITION:

Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
Cross your arms in front of your chest or to make the exercise more challenging hold a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
Keep your head up, chest lifted, and abdominal muscles tight.

MOVEMENT:

Lower your body by bending from your hips and knees (as if you were lowering yourself to sit on a chair)
Squat until thighs are almost parallel to the floor.
Slowly return to the starting position, and straighten your legs, but don’t lock your knees.

KEY POINTS:

Exhale while returning to the starting position and inhale while lowering your body.
Do not let your knees come over your toes, try to keep your knees in line with your ankles.
Keep your heels in contact with the floor.
Push off with your heels as you return to the starting position.
You can to try this exercise without weights until you master the movement. Avoid this exercise if you have pain in the lower back or knees.
Perform 15 repetitions and 1-3 sets.

3. OUTER THIGH LIFTS

STARTING POSITION:

Lie on your right side. Your head, shoulders and hips should all be aligned.
Your right arm should be extended out straight or resting under your head.
Rest your left arm on your left hip.
If you want to make the exercise more challenging, fasten a very light ankle to your left leg.

MOVEMENT:

Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, then slowly lower your leg lower and repeat.
Lift your leg for 2 counts and lower it for 4 counts, i.e. you should lower your leg more slowly/ controlled than during the lifting phase.
Repeat for 8 times.
Turn over and repeat on the other side

KEY POINTS:

Do not rotate body forward or backward.
Gradually progress to 3 sets.

Bonus: Can easily do this exercise whilst watching television.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Golden Fat Loss Tips)

Before You Train: Make sure you have had something substantial to eat and drink, one and a half hours before you start any exercise activity. This will sustain you throughout your workout, and will also boost your: confidence, strength, stamina and endurance. Ensure that the food and drink that you are consuming is healthy. Don’t succumb to eating and drinking rubbish; as this will produce more fat cells and instead of progressing you will end up struggling with your workout and your body shape.

Tomorrow: More Perfect Legs Exercises.

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