Hot legs are in demand all year long. Most people would think that with the bikini season almost over, there is no reason to really work your lower body. But that’s not true. With a well-toned lower body, not only will you rock those tight leggings, you will also lower your risk for many horrible diseases. Your waist to hip ratio can predict your risk for diabetes, stroke and heart disease.So get your lower body sweating, and get those killer legs with these 5 fat busting workouts:
Lunges, as such, are fantastic at sculpting and strengthening your butt and the legs. Add the ballerina lunge to the mix and you will reach your goal at half the time. It is challenging and takes your heart rate up, while tightening and lengthening the inner and outer legs and thighs, and giving you a higher and toner butt.
To perform this exercise, place one leg behind the other, making sure both heels stays on the ground. Then while raising both of the heels bend down into a lunge. Stay in this position and perform 10 pulses, before switching legs. While performing this exercise, make sure that your chest remains lifted and your abs engaged.
Plyometrics are incredibly powerful leg sculptors. When it comes to female, the shape of the muscle is just as, if not more, important than the size. This form of exercise can help burn fat and build lean muscles. By making tiny tears in your muscle fiber, pylometrics provides a strong afterburn, accelerating the process of getting those toned legs.
To perform a plyometric squat, start by placing your feet shoulder width apart. Elbows should be bend at 90 degrees. Squat till your knees are at 90 degree, then jump up to one side as high as your can, then return back to the first position with knees slightly bent. Squat, jump to the other side, and return. Repeat this exercise 10-20 times.
Running not only gives you a total body weight loss, but it also strengthens and tones your lower body very effectively.
Here are some important tips to remember when you are running for stronger legs. Uphill and downhill running challenges your calves, glutes, quads and hamstrings. So run an incline and a decline. Next, many people run the same way, with the same stride on the same path. This works the same muscles every time. To strengthen new muscles, you must recruit them by changing your leaps, and running patters. Try running on different terrains each time.
With Pilates, you get a low impact workout that is very effective at sculpting your lower body. Where traditional weight training can sometimes leave you with short and bulky muscles, Pilates gives you long and strong muscles that is flexible and less prone to injury. Although not an intense calorie burner by any means, Pilates should be done in conjunction with other strength training exercises that target your legs, thighs and glutes.
Here is an effective legs and thighs workout. Lie down on your right with your hips, knees and ankles aligned in a straight line. Support yourself on your elbow and forearm which will be extended in front of you at a 90 degree angle.
Next, with your left hand placed on the floor in front of your belly button, move your left foot in front of your right and place it flat on the floor. Then, exhale and lift it slowly without flexing or pointing it. Hold this position for a few minutes and switch legs. Repeat this eight times on each legs.
Get down on the floor
You don’t need any fancy equipments to get those stunning supermodel legs. You don’t even have to step a foot out of your door if you don’t want to. You can actually do some great workout right on the floor of your home.
Lay on your back on the floor. Then with your arms extended out to the side, bend your legs at your knees. Next, with one leg, kick as high as you can. Return to the bend position, and repeat at least 50-60 times. Then do the other leg.
Another great floor exercise includes the leg rolls. Start by lying on your right side, and your left arm placed in front of your chest for support. Lift your left leg with your toes pointed, and then draw a circle. Repeat 50-60 of these on each legs.
Apart from these 5 powerful leg sculpting exercise, don’t forget the power of a clean and healthy diet. If you eat highly processed meals three times a day, all your exercise efforts will prove futile. Also, make sure that you stay hydrated at all times. When you nourish your cells and muscles with the nutrients it wants, it will cooperate with you to sculpt it the way you want.
In the comments below, please tell us: What are some of your favorite leg moves?