Get Killer Legs With This Lower Body Blitz Workout
If you want to attract the guys around you mini-skirt legs are a proven
way how to do that. The main problem that can occur is that no every woman
has killer legs, but here you can find the solution in no time.
By performing a few exercises you can sculpt your buttocks, quads,
hamstrings, thighs, and calves. For beginners is recommended to do them
without weight.
In case the exercises feel simple to you, you can add appropriate
weights. For those who are really sore, they may do the exercise several
times to construct strength and endurance.
1-Warrior III
Starting position – mountain pose
-
Instructions:
– Transferring your weight to the
right leg and, inhale and lift your arms over your head.
– Exhale, and raising your left
leg back bend it at the hips. Position your upper body parallel to the
floor and in line with your left leg.
– Stay in the pose for 30 to 60
seconds
– Return to the starting
position,
– Repeat on the opposite
side.
2-Chair Squat (3*15)
Starting position – standing with the feet to shoulder width in front of
the chair
Instructions:
– While sitting on the front half
of the chair seat, engage your abdominal muscles, lean forward
slightly.
– Pressing through your heels
raise your body to stand
– Reversing the movement slowly
lower down, tapping your glutes/bum on the end of the chair
Additional Tips:
– During each set avoid sitting
down completely
– As you move through each
repetition be mindful not to round your back.
Make it harder: Add a dumbbell in both hands.
3-Pivoting Curtsy Lunge (3*15)
Starting position – Standing tall with your feet hip-width apart
Instructions:
– Keep your weight in your left
foot, and taking a big step back with your right leg, cross it behind your
left leg.
– Lowering your body, bend your
knees, until your left thigh is parallel to the floor.
– Return to the starting
position
– Repeat the movements on the
opposite side.
4-Low Lunge Hover (3 each leg)
5-Starting position – in downward facing dog
Instructions:
– Exhale and step your left foot
forward between your hands.
– Lower your right knee to the
floor and place the top of the right foot on the floor.
– Inhale, lifting your torso,
sweep your arms out to the sides and overhead.
– Staying in low lunge pose for
30 seconds to 1 minute.
– Exhaling, place your hands on
the floor, lift your right knee, step back and return to a downward-facing
dog pose.
– Repeat the movements with the
opposite leg.
Skater Lunge (3*20)
Starting position – in a small squat
Instructions:
– Jumping sideways to the left,
land on your left leg and cross your right leg behind you.
– Bringing your left hand to the
floor, squat low in the cross-legged position
– This completes one rep.
– Reverse directions by jumping
to the opposite leg.
Continue alternating sides for 30 reps.
6-Standing Glute Toner
Starting position – Stand with feet hip-width apart and parallel holding
the back of a chair
Instructions:
– Move left toe back 12 inches
and touch the floor with it
– Softening both knees, tuck
pelvis, and bending the left knee lift foot off the floor
– Keeping knee bent, press
straight back with the foot for 20 reps,
– Then move foot diagonally to
the left and press it back for 20 reps.
– Straightening left leg, lift it
and press straight back for 20 reps,
– Then press diagonally back for
20 reps.
– Return to starting
position,
– Repeat the same series of moves
on the opposite side.
Trainer tip: Before moving your legs, be sure to lock your pelvis into a
stable position
