As the weather heats up and the clunky clothing comes off,
toned legs are a must. And with Saint Patrick’s Day right around the corner,
there’s no better reason to kick your workout swag into full gear. Trim and toned
legs are just a hop, skip and jump away, sistahs – literally. Try these super simple moves for
a set of killer legs, made for those denim cutoffs you’ve been eyeing!
Stand with your feet shoulder-width apart and your arms out
to the sides, parallel to the floor. Keeping your hips facing forward, place
your left foot diagonally behind you. Then, lower into a lunge. Return to your
starting position to complete one rep. Try to do 10 reps, switch legs and
Lunge tip: Don’t let your front knee go past your toes when in the
lunge position. Injuring yourself is something we want you to avoid!
Two-Thirds Jump Squat
To work your quads and hamstrings, this exercise is ideal.
Stand with your feet shoulder-width apart and your arms at your sides. Lower
into a squat, but only about two-thirds of the way down (hence the name!).
Then, jump straight up while shooting your arms toward the ceiling. For the
best results, do two sets of 15 reps.
Dumbbell Step Up
For this exercise, be sure to grab a set of dumbbells and a
bench. Start by standing behind the bench with your dumbbells grasped in both
hands down by your sides. Place your right foot on top of the bench, and
transfer your weight from your left foot to your right foot. It’s like you’re
walking up a set of stairs, but there’s only one step. After fully standing on
top of the bench with both legs, return to your original standing position by
placing your left foot back on the ground. Repeat the first step with the
opposite leg. Start by doing 10 reps on each leg, then increase the number as
you get stronger and more comfortable.
For the best looking calves in town, try this exercise.
Stand on some sort of step, making sure that the balls of your feet are fully
secured while your heels are extending off of it. Raise your heels and extend
your ankles as high as you possibly can. Remember not to bend your knees!
Slowly go back to your starting position as you continue to breathe. If you’re
feeling adventurous, do one leg at a time while keeping your other leg dangling
outward. Repeat for two sets of 20.
Grab a chair and get goin’. Start by standing in front of a
chair with your feet shoulder-width apart. Slowly lower your bum toward the
chair, without actually sitting down of course. Throughout the exercise,
though, be sure to keep your knees over your ankles. For some extra balance,
place your arms out in front of your body. To finish, straighten your body
upright and repeat. Beginners should try one set of 8 to 10 reps.
Farmer’s Walk on Toes
Grab a pair of semi-heavy dumbbells and hold them at your
sides. Raise your heels and walk around the room for 60 seconds. Rest and
repeat – how simple!
Start by holding your arms out straight in front of your
body, parallel to the floor. Then, raise your right leg slightly off the ground.
Push your hips back, and lower your body toward the floor as far as you can. Hold
the position for a couple of seconds, then push your body back to the starting
position. Do two sets 10 for optimal results.
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BY JILLIAN TERRY ON 3/14/2014 12:00:00 AM
POSTED IN workouts, st. patrick's day, lean leg workouts, bikini body workout, 30 days to a bikini bod