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ePaper created 2015-02-25, 10:02:46 | version 1.33.01
Building lean, beautiful legs can be done in just a few weeks by following this workout, along with a clean diet and regular cardio program. Building strong legs is not only important for looking great in a mini skirt, but it is also vital to prevent lower back pain and foot, ankle or knee problems that result from a weak lower body. When your quadriceps, ham- strings, glutes or abductors and adductors are weak, this leads to imbalances in the body. This, in turn, will lead to difficulty in performing everyday activities. This particular workout can be performed with or without weights. Beginners should begin with no weight or very light weight until you get the hang of it. Do this workout followed by 30 minutes of cardio that targets the glutes and your legs will be beach ready in no time. Some great cardio for your glutes is stair climbing, hill running, sprints, hiking and kickboxing. Make sure you begin each workout with a 10 minute warm-up of light cardio and follow each workout with stretching in order to prevent injury and muscle soreness. Movement: With your shoulders back and head up, bend your knees until your thighs are almost parallel to the ground. Push up through your heels and squeeze your glutes to return to starting position. Repeat for a total of 15 reps. Set Up: Standing with feet shoulder width apart and heels elevated on plate. Turn toes slightly out and knees slightly bent when starting. Make sure back is straight and head is up facing forward. Movement: Bend your knees to squat toward the floor as if you are sitting in a chair. The lower you go, the more you engage the glutes. Keep your shoulders back and head up, squeeze your glutes and stand back up to starting position. Repeat this for a total of 15 reps. Set Up: Stand with your feet slightly wider than shoulder-width apart with toes angled to about 45 degrees. Hold a plate with both hands between your legs. Keep your head up, back straight and shoulders back. Photos by B-House Photography BarbellSquats Plie’Squats by Jodi Tiarht, CPT B BB A A Sculpt LEAN & Beautiful Legs! EXERCISE 80. FitnessX.com • Summer/Fall 2013