When you do the right exercises for your lower body, you can build the lean muscles that give your legs a toned, seductive look. Try out these moves from CosmoBody-certified fitness trainer Astrid McGuire to see for yourself: Just get a set of weights that range from 5 to 15 pounds and do each move below up to 10 times in the order given. Then repeat the whole sequence up to three times to feel the burn (in a good way) and see results.
Deep Dumbbell Squats
Stand with your feet a little farther apart than your shoulders and a dumbbell in each hand with the palms facing up. As you curl the weights up to your shoulders, keep your elbows close to your sides. From this position, sit back into a deep squat while keeping your chest up and knees behind your toes. To get back up and stand, push up through the heels. One repetition.
Deadlifts
Stand with your feet about as far apart as your shoulders and hold a dumbbell in each hand. Let your arms hang down in front of your thighs, palms facing in. Bend at the waist and hang the weights straight down. Keep your shoulders away from your ears and your elbows locked. To get back to the starting position, use the muscles in your buttocks and behind your thighs. That is one rep.
Lateral Lunges
Stand up straight with your feet hip-width apart. Hold one dumbbell in each hand with your arms at your sides and your palms facing your thighs. Take a big step to the left from where you are. Keep your left thigh almost perpendicular to the floor as you bend your leg. You should always keep your left knee behind your left toes.
At the same time, frame your left foot by bringing the weights toward the ground. To stand up again, push up through the left heel and bring both feet together. Then do it again on the other side to finish one rep.
Plié Squats
Take a dumbbell in each hand and put one on each hipbone. Keep your feet shoulder-width apart and toes pointed outward. Lower your bottom and knees until your thighs are parallel to the floor. Keep your shoulders over your hips. Then, press into your heels as you straighten your legs and return to the starting position. One repetition.
Plié Pulses With Lifted Heel
Take a dumbbell in each hand and put one on each hipbone. Keep your feet shoulder-width apart and toes pointed outward. Bend your knees and keep your shoulders over your hips. You can’t lose your balance if you lift your left heel as high as you can. From this position, lower your body until your thighs are level with the floor. That is one pulse. Do 10 reps, then put your left heel down and do the same thing with your right heel up.
Inner Thigh Leg Lifts
Lay on your left side with your left elbow under your left shoulder and your left forearm parallel to your body. Put the tips of your right fingers down in front of your body to give yourself more support.
Bend your right knee up and put the bottom of your right foot on the ground near your butt. Straighten your left leg, flex your left foot, and point your toes toward the ground. While keeping your core tight, lift your extended leg about one foot off the ground. Bring it down to the ground without letting it touch the ground. That is one rep. Do up to 10 reps on one side, then do the same number on the other side.
Outer Thigh Leg Lifts
Lay on your left side with your left elbow under your left shoulder and your left forearm parallel to your body. Put the tips of your right fingers down in front of your body to give yourself more support.
Bend your left leg and move your knee a few inches forward as you bring your left heel toward your butt. Straighten out your right leg, bend your right foot, and turn your right toes down.
Keeping your core tight and your right knee locked, work your outer thigh and butt as you lift your extended leg up about a foot. Bring it down to the ground without letting it touch the ground. That is one rep. When you get to 10, do the same number again on the other side.
Walking Bridge
Lay on your back with your arms at your sides and your palms facing down. Kneel down and put the bottoms of both feet on the ground. From this position, press your heels and palms into the ground and lift your hips off the ground so that your shoulders and knees form a straight line. Lift your left leg off the floor, point your left toes, and reach your left leg straight up toward the sky. Don’t let your hips drop. Bring the leg back down, and then do the same thing on the other side. This is one rep. Continue alternating.
Single Leg Bridge
Lay on your back with your arms at your sides and your palms facing down. Bend your left knee and put the bottom of the left sole of your foot on the ground. Lift your right leg off the ground, point your left toes, and reach your left leg straight up toward the sky.
From this position, press your heels and palms into the ground and lift your hips off the ground until your shoulders and knees are in a straight line. To do one rep, lower your hips back toward the floor without touching it. Do up to 10 reps on one side, then switch and do the same number on the other side.
Skaters
Assume a left-footed stance and bend your left knee. Bring your right leg diagonally behind your body and touch the ground with your right toes. Touch the ground just inside your left foot with your right arm while swinging your left arm straight out behind you.
When you jump up from here, land on your right foot. Bend your right knee and drive your left leg diagonally behind your body. Touch the ground with your left toes. Touch the ground just inside your right foot with your left arm as you straighten your right arm behind you. That’s one rep.
Ins and Outs
Keep your feet hip-width apart and your back straight while your knees are slightly bent. Drive both arms straight out behind you, next swing them forward for momentum as you jump both feet out to a wide stance with your toes pointing slightly outward. Don’t slouch; keep your chin up and your knees behind your toes. Land with bent knees as you lower your bottom toward the floor until your thighs are parallel to the ground. To finish one rep, jump back to the starting position.
Source : cosmopolitan.com