Four Weeks to Great Legs (Part 2)

Four Weeks to Great Legs

 

The Lean

(for inner thighs)

Return to Skater’s Lunge position, with your right foot back. Bend sideways at the waist, reaching your right arm up and left arm down and back toward your right calf (as shown). Return arms to starting position. Do 10 reps, then switch sides and repeat.

 

Geisha Squat

(for glutes and abs)

A. Standing with feet and knees pressed together and hands in prayer position, push hips back and squat down; don’t let knees go past your toes.

B. Keeping your lower body still and facing forward, squeeze inner thighs together and rotate upper body and head to the right, touching right elbow to right knee. Turn to face forward again (still squatting), then repeat to the left; that’s 1 rep. Do 12 reps. 

Burn it off!
To shave inches and fat off your legs, do at least 30–45 minutes of interval training (walk, run, elliptical, swim, bike, skate) 3–4 times a week, alternating 3 minutes of moderate effort with 2 minutes of intense effort.

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30-Minute Workout, No Gym Required (Part 2)

30-Minute Workout, No Gym Required

 

Line Hops

Step or hop sideways over a stretched-out jump rope for 2 minutes.

Tipsy Bridge and Lift

Lie on your back, feet hip-width apart, flexed left foot on a yoga block or telephone book, right foot on the floor. Keeping shoulders and head neutral and abs tight, lift hips so your body forms a straight line from shoulders to knees. Lower down, then lift right foot, bringing knee in toward chest. Return foot to floor; that’s 1 rep. Do 24 reps, then switch sides and repeat.

 

Biceps and Arm Circles

Stand with legs slightly wider than hip-width, carrying a 5- 8-pound dumbbell in each hand, elbows bent and palms up. Keeping spine straight, squat and circle left hand up and in toward your shoulder in a circular motion (as if beckoning someone toward you); reverse to lower hand. Do 16 reps, then switch sides and repeat.

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10 Exercises That Build Muscle Without Bulk (Part 3)

10 Exercises That Build Muscle Without Bulk

 

Chair Twist

Strengthens: Lower and upper abdominals, obliques, hips, thighs and butt...

Stand with your feet together. Bend knees, reaching hips back (knees behind toes), lowering until thighs are nearly parallel with floor; raise arms forward and up. Rotate torso to right and secure left elbow on outside of right knee. Hold for 3 breaths; return to starting position. Repeat on left side; that's 1 rep. Do 3 reps.

Dancing Half-Moon Kick

Strengthens: Obliques, hips, back, butt and arms...

Begin in a straddle stance with your knees bent and feet wide, and your toes pointing slightly outward. Shift your weight onto your right leg while straightening your left leg. Round your arms, as if holding a large ball, and bend sideways from the waist over your bent knee.

 

Quadriceps Stretch

Strengthens: Lower body, hips, legs, butt and thighs...

Start on hands and knees with feet toward stability ball or wall. Lift right leg, point right toes toward ceiling; move your knee 4 inches away from ball. Rest top of foot against ball. Slowly bring left leg into lunge position with left foot flat on the floor, knee over ankle; lift torso. Kick top of right foot into ball to contract quads; as you kick, use left leg to push body back and torso upright, stretching quads. 
Do 5 to 10 reps. Repeat on other side.

 

Waist Trimmer

Strengthens: Core and butt

Sit with knees bent to 90° (right knee in front, left knee to side with left toes pointing back). Place right hand on the floor and left hand on left hip. Bend slightly forward at waist, lifting chest. Lift left leg an inch off the floor (as shown); lower it. Do 20 reps, then press left leg an inch backward and forward for 20 more reps. Switch sides and repeat the sequence.


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10 Exercises That Build Muscle Without Bulk (Part 1)

10 Exercises That Build Muscle Without Bulk

 

Toning Exercises

By Amy O'Connor
Eager to achieve long, lean, sculpted muscles, but you're really not the type to spend hours pumping iron or pushing a metal weight machine at the gym? We hear you! Even though the fear of "bulking up" with weight training is not based in reality, especially for women over 40,building muscle is a must, both for strong bones and to boost metabolism. Here are our picks for the most effective "bulk-free" ways to get longer, leaner and stronger from head to toe.

 

Monkey Push

Strengthens: Arms and shoulders, abdominals and the back...

Get into the "up" part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that's 1 rep. Do 10–12 reps.

One-Leg Rear Delt Raise

Strengthens: Core, shoulders, biceps, triceps, back, hamstrings and glutes...

Hold 5- to 8-pound weight in each hand, palms facing in. Bend forward at waist, letting arms hang, while lifting left leg back so it's in line with torso. Flex shoulder muscles and raise weights out to sides until arms are parallel to floor (as shown). Lower arms. Do 15 reps; switch legs, and repeat.


 

Opposite Arm & Leg Lift

Strengthens: Upper body, lower body, biceps, triceps, shoulders, upper and lower back and glutes...

Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps.

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