Best Legs Workout
The legs are one of the most muscular parts of the body and will tone up very quickly. Leg exercises require an approach from several different angles. The following workouts will get legs from good to fabulous in less than a month.
Exercises that target the lower body, like dead-lifts, lunges and squats, will benefit each leg muscle group. The following trifecta of movements will result in ultimate toning.
• Squats. Begin with hands placed on ears and feet hip-width apart. Squat until hamstrings are parallel with the ground, then bring one elbow to the opposite knee while rising. Do a set of 20.
• Lunges. This involves lunging the left foot backwards to force the body into a curtsy position, then bringing the feet together and switching legs. This exercise should also be done in a set of 20.
• Weighted Dead Lifts. To tone the glute muscles, do deep squats while holding 15-pound weights against the outer thighs. The glutes should be squeezed while rising. Do a set of 12 to 20 reps.
Using a resistance band is an excellent way to create muscle definition. This allows for a maximum muscle workout while ensuring correct form. The sequence is done as follows:
• Lie face up on the floor with one knee bent and the foot flat. After looping the band around the instep of the opposite foot, lift the leg straight up and bring it down bent to the abdomen before straightening it out. This should be repeated 10 times.
• Once standing, the band should be secured to the ankles. Separate the feet far enough to create tension, then step sideways as far as possible with one foot and return to the starting position. Repeat with the other leg, and do 10 reps on each side.
Strong and Slow Movements
The legs need to be worked with controlled movements from different angles.
• To make a deep lunge more effective, the forward leg can be slowly lowered by small degrees for a few seconds before being raised once again.
• For squats, putting the arms straight out in front, getting into a nearly seated position and gradually continuing to lower by inche