5 best moves to shape your legs

5-best-moves-to-shape-your-legs
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To focus on your legs do two sets of 12 reps for every one of these moves. You can also choose to do 2 sets of 12 reps of only one move and combine it with other exercises. (See flatten your tummy, tone your arms and tighten your butt).

To focus on your legs do two sets of 12 reps for every one of these moves. You can also choose to do 2 sets of 12 reps of only one move and combine it with other exercises. (See flatten your tummy, tone your arms and tighten your butt).

1 - For shapely calves and slim ankles

  1. Stand on the edge of a step with both heels hanging slightly off the edge.
  2. Lift one leg off the step so that you’re balancing on one foot, and using your calf muscle, lift yourself up, then back down again.
  3. Do one set on this site, then repeat on the other foot.

 

2 - Strong quads = toned thighs

  1. Stand against a wall with your feet hip-distance apart.
  2. Keeping your back against the wall, slide down until your thighs are parallel to the ground and your knees are in line with your toes.
  3. Without dropping your butt, hold this position for 1 minute. For the second set hold it for 90 seconds.

3 - The total leg workout

  1. Stand in a starting position on the floor, as if you’re about to do a sprint.
  2. Slowly tighten your abs and switch your leg positions, so that the stretched out leg tucks into your chest and the bent leg stretches out.
  3. Once you’ve got the rhythm, speed up and do this for 30 seconds. For the second set, do this for 45 seconds.

4 - The inner-thigh thriller

  1. Place a pap soccer ball between your knees and slowly move down into a squat position, taking care not to topple forward.
  2. Keeping your back straight and your bellybutton tucked into your spine, squeeze the ball between your knees.
  3. Lift back up to the original position, then repeat.

5 - For long, lean legs

  1. Standing with your feet hip-width apart, take a big step back on your right foot so that you’re in a lunge position.
  2. Holding that position, lift your hands above your head (making sure that your shoulders are relaxed.
  3. Lean forward at a slight angle and take your right foot slowly off the ground so that you form a straight line from your fingers to your toes.
  4. Point your toes, contract your muscles and hold for as long as you can.

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