Get enviable and toned legs that are anyone’s dream come true
Pistol Squat.
Hyderabad: You want to flaunt those legs in the pool or at a party, but feel embarrassed because of unwanted flab? Lack of muscle tone on legs makes them look bad. Getting toned legs is nothing to do with your genes. It’s easy to shed off that excess body fat stored on leg muscles over a period of time. Losing that extra fat can make them look great through exercise and right diet. Age has nothing to do with it. Even 68-year-old Goldie Hawn does four workouts a week and her toned legs can give even younger actresses a run for their money. Having a pair of toned legs will also boost your self-confidence.
Goblet squat
Start by holding dumbbell vertically to the chest with shoulder level stands, lower the body as far as possible with the core held tight by pushing the hips back and bending the knees, come back to the starting position.
Tips
Can also be done on bench or box. Elbows should point towards the ground.
Pistol squat
Stand balanced on one leg with the other leg and hands extended in front, parallel to the ground. Squat down as much as possible flexing the knees and sitting back with the hips. Come back to the starting positon.
Tips
Keep the heels on the ground. Avoid rocking your foot. If you find it tough, this exercise can also be done by holding the window railings or a bar support.
Inner thigh leg lifts
Lie down on your side, Rest your head over the arm. Extend the lower leg and cross the top leg over it. Once in the position lift the lower leg 6 to 8 inches off the ground and lower it back. Continue with as many reps as possible and repeat on the other side.
Tips
Torso should stay straight and still.
Curtsy lunge
Stand with feet shoulders-width apart. Move the left leg diagonally behind the right leg. Bend your knees and lower the hips until your left knee reaches the ground and move slowly back to the starting position. Repeat the same for the right leg.
Tips
The front knee should never go beyond the toes. Torso should be kept erect while performing the exercise.
Stand with feet shoulders-width apart. Move the left leg diagonally behind the right leg. Bend your knees and lower the hips until your left knee reaches the ground and move slowly back to the starting position. Repeat the same for the right leg.
Pelvic bridge
Lie down on your back. Bend your knees and place your foot flat on the ground with hip-width apart. Push your pelvic towards the ceiling and hold for 3 seconds and lower it back slowly.
Tips
Avoid pushing your pelvic very high so that there is no stress on upper back and neck. Heels should be directly under the knees.
Single leg calf raise
Start by positioning the feet hip-width apart. Move your left leg and lock it behind the right calf. Slowly raise your right legs heel 3 to 4 inches off the ground and drop it back. Repeat the same with the other leg.
Tips
Can be done by taking support of a wall or by holding the dumbbells. Very effective when done on stairs or stepper. Beginners should do each exercise 15 to 20 reps, intermediate and advanced can repeat them 25 to 30 reps of 3 sets each.
Trainer is from Zen Sports & Fitness
( Source : dc )
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