exercise

5 Workouts to Slim And Sculpt Your Legs

Who doesn’t want a pair of perfectly formed and shapely legs? You can show them off at any time of day or place -unlike other muscle of the body like the chest or abs which have to be hidden at times.
To get a slim and sculpt leg making them look amazing, you need to target all four areas of your thighs with exercises, as well as giving an increase to the shape of your calves
These 5 toning moves will blast fat and build slim, sexy muscle. Of course, mix in basic cardio, like walking or jogging, for 30 minutes at least twice a week for maximum fat-burning and sculpting.

Lunges

LUNGES
If you want to make this exercise of greater challenge, hold a tight dumbbell (around 2lbs) in each hand with your arms at your sides
HOW TO START:
Stand tall, lift your chest up and look straight ahead
Stand with your feet slightly spread apart.
HOW TO DO THIS EXERCISE:
In a controlled movement, slowly step forward with your right foot. Don’t lunge forward too far. The further forward you step, the more the exercise targets the glutes and back of thighs, while shorter lunges target the front of thigh more.
Bend your right knee. Your thigh and lower leg should form a right angle.
Lower your left leg until your left knee almost touches the floor.
Your right knee shouldn’t pass your right foot/ toes.
Pause briefly in this position, then rise back up and push backwards off your right leg to return to the starting position.
Switch legs.

Inner thigh lifts

INNER THIGH LIFTS
If you want to make the exercise more challenging, fasten a very light ankle weight to your right leg.

HOW TO START:
Lie on the floor on your right side.
Your body should be in a straight line, such that your head, shoulders and hips are all aligned.
Prop up your upper body with your right elbow, which should be directly under your shoulder.

HOW TO DO THIS EXERCISE
Keeping your right leg straight and foot flexed (i.e. your toes should be pointing forward), slowly raise your right leg off the floor.
Pause at the top of the movement, hold, and slowly lower your leg back to the floor.
Complete 20 repetitions and switch sides.

Calf raises

CALF RAISES
Stand tall with legs shoulder-width apart and your toes pointing forward, holding a dumbbell in each hand and let each hang by your sides.
HOW TO START THIS EXERCISE
Lift your heel off the ground and rise up onto your toes as high as you can, such that you’re standing on the balls of your feet and toes.
If you want to make the exercise more challenging, rise up on one foot only.
Slowly lower your heels back to the floor.
Do 15 repetitions and 2 sets.

Outer thigh lift

OUTER THIGH LIFT
If you want to make this exercise more challenging, fasten a very light ankle to your left leg.

HOW TO START
Lie on your right side. Your head, shoulders and hips should all be aligned.
Your right arm should be extended out straight or resting under your head.
Rest your left arm on your left hip.

HOW TO DO THIS EXERCISE
Keeping your right leg straight and your foot flexed, slowly raise your right leg. Hold for a moment, and then slowly lower your leg lower and repeat.
Lift your leg for 2 counts and lower it for 4 counts, i.e. you should lower your leg more slowly/ controlled than during the lifting phase.
Repeat for 8 times.
Turnover and repeat on the other side

Wide squat

WIDE SQUAT
Cross your arms in front of your chest or to make the exercise more challenging hold a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
HOW TO START:
Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
HOW TO DO THIS EXERCISE:
Lower your body by bending from your hips and knees (as if you were lowering yourself to sit on a chair)
Squat until thighs are almost parallel to the floor.
Slowly return to the starting position, and straighten your legs, but don’t lock your knees.

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