The following toning moves will help burn away fat and shape lean, sexy muscles. Of course, combining them with basic cardio such as jogging or walking for 30 minutes for at least two times a week can provide you an optimum fat-burning and shaping.
Provide your legs and buttocks a strong push in the proper direction with these following effective sculpting exercises:
1. Skater Lunge
• Works on Glutes, Hamstrings and Quads
Begin with your feet apart at shoulder-width and arms at your side. Take a big step backward with your left leg diagonally crossing it behind your right leg, at the same time extending your right arm outside and swinging to the left across your hips. Jump about 2 feet to your left and repeat it on the opposite side.
*This is one repetition. Go for three sets of 20 repetitions.
2. Stiff-Legged Dead Lift
• Works on Hamstrings
Stand with your feet apart at should-width, and your knees bent slightly; holding a 5-pound dumbbell in every hand, with your palms facing front of your thighs. With your head and shoulders straight back, slowly inhale and push your hips back keeping the weight on your heels, at the same time lower your torso as you slide the weights down your thighs. Slowly rise to the initial position.
*This is one repetition. Go for three sets of 20 repetitions.
3. Two-Thirds Jump Squat
• Works on Hamstrings and Quads
Start with standing with your feet shoulder-width apart and your arms at your side. Lower yourself into a squat position and only going for two-thirds the way down, and then hop straight up with your arms reaching for the ceiling. After landing, return to the squat position.
*This is one repetition. Go for three sets of 20 repetitions.
4. Single-Leg Prone Curl
• Works on Hamstrings
Lie facing down with your elbows bent; support yourself up on your forearms. Put laces of your left shoe on the upper part of your right heel. Bend your knees, use your right leg to lift your left leg just like a weight towards your buttocks, soles of your feet up, and then lower. Make sure to keep your lower abs tight to protect your back.
*This is one repetition. Go for three sets of 20 repetitions for each leg.
5. Bridge
• Works on Glutes and Hamstrings
Lie facing up with your arms at the sides, palms facing down, knees bent and your feet flat on the floor. Contract your abs and your glutes; elevate your hips to form a straight line from your shoulders to your knees. Hold the position for 25 seconds.
*This is one repetition. Go for three repetitions.
Get that toned and sexy legs you’ve always wanted in just four weeks with this easy workout routines for 3-4 times per week.
