Three Simple Exercises For Perfect Legs
Unlike any other road to success this is the one time where you will start at the bottom and work downwards!
That’s right simply because as great legs start at the bum so that is where we will start.
If you work through these three simple exercises you can expect to look good from bottom to bottom. Sorry about the pun!
The Lunge
Easiest of all and one of the best to tone up all round the thighs and of course to trim up the bum.
- Stand upright with your feet together and hands on your hips.
- Take a large step forward with your right leg until your left heel rises from the floor. Keeping your balance and keeping your upper body upright bend both legs towards the floor.
- As you lower your body do not allow your right knee to extend over your right toes.
- Hold the position for a moment then push back up.
Repeat ten times then change to the left leg forward and repeat another ten times.
As you get used to the lunge you should build up until you can repeat the routine three times on each leg.
Hip Extensions
Trims and tones the derriere and back of the thighs.
- Kneel on the floor with your forearms together and flat on the ground and with your knees directly below your hips.
- Lift your right leg off the ground until it is parallel with the floor and then bend the knee until your heel is as close to your bottom as is comfortable. Try not to allow your back to arch.
Start with ten repetitions with each leg and build up to three sets on each over time.
The Squat
This routine is great for the calves up to the bottom and, as a bonus, trims the tummy muscles and helps strengthen the lower back.
- Stand upright, knees and feet quite close together and your arms straight down by your sides and preferably holding a weight in each hand. If you haven’t a pair of dumbbells then cans of beans or similar will do.
- Gradually bend your knees as if going to sit down on a chair at the same time contracting your tummy muscles and inhaling as you go down and keeping your feet flat on the floor.
- When your thighs are parallel with the floor, or as near as you can get without discomfort, hold the position for a few seconds before slowly pushing up on the soles and heels as you return to the standing position, exhaling as you go.
- It is important not to allow your knees to splay outwards, they should be kept above the feet throughout the exercise.
Again build up from ten repetitions.
Work on these simple routines, don’t forget to watch your diet and before you know it your legs will look and stay great.
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