Workouts for your best legs ever

All Woman

WOMEN all over are dying for well-toned legs to show off in their shorts, skirts or swimsuits. But perfect legs do not appear out of thin air, or by simply dieting. Getting the ideal legs requires commitment to workouts that focus on this area. To achieve this, fitness expert Rohan Gordon recommends exercises that target the glutes, hamstrings, quads, thighs, calves and inner thighs.

With the right trainer, diet, workout and rest time, Gordon believes that women can get the legs they have always desired. How soon will you see results? This can vary because of individual differences; however, some people do see results as early as four to eight weeks after starting, Gordon told All Woman.

He recommends the following exercises that can sculpt your legs.

Warrior stand

1. Stand with your feet together.

2. Lift leg with pointed toe.

3. Drop your head and torso.

4. Hold for 30-40 seconds.

Chair squat

1. Stand with your back to the chair with your feet shoulder-width apart.

2. Keep your weight centred on your heel.

3. Draw in your abs.

4. Slowly lower yourself to the chair.

5. Pause just before you sit, then get up.

Do four sets of 30.

Low lunge

1. Stand with feet shoulder-width apart.

2. Put your right foot back.

3. Lower into lunge stance, keeping your left knee over your ankle.

4. Bring your arms over your head. They should be in line with your ears.

5. Hold three breaths before going back to start position.

Repeat this move four times.

Walking lunge

1. Stand with your feet shoulder-width apart.

2. Step forward with your right foot as far as possible.

3. Bend your left foot. Ensure your knee does not pass your toes.

4. Bring your left foot forward and bend your right knee.

Do five sets of 20.

Jump squat

1. Stand with your feet shoulder-width apart.

2. Keep your arms at your sides.

3. Stoop down in a crouching position.

4. Jump up with arms up in the air and land softly.

Do five sets of 20.

Dead lifts

1. Hold your knees together within shoulder width, bending your knees slightly.

2. Stretch down and come back up.

3. While coming back up, squeeze your glutes.

Front squat

1. Set a barbell on a power rack at about shoulder height.

2. Grab the power rack with an overhand grip at shoulder width and raise your elbows until your upper arms are parallel to the floor.

3. Take the bar out of the rack and let it rest on your fingertips. Your elbows should be all the way up throughout the movement.

4. Step back and set your feet at shoulder width with toes turned out slightly.

5. Squat as low as you can without losing the arch in your feet.

6. Do four sets of 12 of any weight you can manage.

Bulgarian split squat

1. Stand lunge-length in front of a bench.

2. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you.

3. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

4. Do four sets of 12 with a dumbbell you can manage. Rest in between sets for 45 seconds.

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