There is nothing more sexy and sizzling than a great pair of legs, and while many of us are crunching our way to the perfect 6 pack, we forget about our hammies, our quads, and our calf muscles. And, no matter whether you want to turn your skinny bean poles into athletic machines or slim down and shape up those legs to their leaner version, there is an exercise out there for you. Here are the Top 5 e**xercises for sexy legs**.
These are without question one of the top 3 moves for the best thighs and buns. Depending on your fitness level you can do your squats with your back against the wall, with a Pilates ball behind your back against the wall, free move with weights or without. Make sure your feet are about hip-width apart, slowly bend at the knees and the waist, push that derriere out and make sure as you come down into squat position your knees do not come forward over your ankles. Form is incredibly important to prevent injury, use a mirror to correct your posture and go slow at first. 3 Sets of 12-15 reps or until you can’t take the burn.
2. The Lunge
If this is not your favorite move, don’t worry you are not alone. And if you feel wobbly on one side that is perfectly normal, everyone has a side that is stronger than the other. Unlike the squat, you cannot favor your stronger leg and this move is perfect as both a strengthening and balance posture. Step forward and make a scissor shape with the opposite leg. Both feet must be facing forward – resist the temptation to lean forward and make sure your knees stay in line with your hips. Slowly lower yourself to the floor, keeping your core tight for support. Two sets of 15 reps on each side should do it, don’t feel pressure to use weights until you are ready otherwise you could seriously damage your knees. Start with 3kg to 4kg for at least 3 weeks if not more.
Form with this mighty leg move is crucial; don’t even attempt to concentrate on reps until you have the form right and that goes for any move. The deadlift is right up there with the superpower moves, the squat and the lunge, and help to teach you to pick up heavy objects with a straight back, while using all your muscle groups.
Stand with your feet almost shoulder-width apart and grab your bar, with or without weights so that your arms are vertically in line with the floor. It’s a good idea to do your squats first to warm up the hamstrings. Bend slowly through your knees until your shins come into contact with the bar, which should have not moved. Lift your chest a little; keep your back and shoulders in line. Keep the bar close to you as you roll it up until your hips and knees are locked. Do not move or change the position of your back. Then as you roll down, push that there derriere out again first, then as the bar gets to your knees, bend them slowly. 2 Sets of 8-12 once your form is correct.
4. The Calf Press
These are great for a good burn and to get the most out of a quick calf move if you are pressed for time. Grab a weight. Even if you don’t usually use them you can even start with a 1kg, but 3kg will help you with more balance. There are three moves all the same, in different positions. Hold your weights at your side and move up slowly 10 times until you are on your toes and come back down again. Then repeat the move, but faster for another ten reps then change position. By the last set, you will feel it. 1. Feet slightly apart facing forwards. 2. Feet with heels together- watch your form as you come back down. 3. Feet with toes together, just remember to watch out that your feet don’t start creeping towards each other.
5. Dumbbell Step Ups
Going hand in hand with the deadlift, this is a great one for those toned and strong quads. Grab a weight – anything from 3kg and up depending on your preference, or even use a barbell across your back. Stand in front of a box or a bench and do your step ups, keep your core locked in and your posture straight, tighten those glutes to help you with your balance if you feel like you are going array. 15 reps on each side, 3 sets is preferable, but one is better than a poke in the eye with a sharp stick.