Getting strong and sexy legs really isn't that difficult once you can get past having to dedicate at least 30 minutes a day, three times a week worth of leg routines. Whether you would like to trim down on your thigh and create leaner longer legs OR if you need to bulk up and create stronger, curvier shape, these tips below give you the legs you have been dying to have.
Things You'll Need
- Good set of ankle weights (for women seeking to trim)
- Moderate hand weights (for women seeking to build)
- A sturdy bicycle
Get Leaner Thighs and Legs
The best exercises to achieve longer leaner legs is to buy the Tracy Anderson Matt Workout. She helps women with naturally bulkier legs to trim down and reconstruct your legs to look longer and leaner.
LEG LIFT FOWARD
Stand straight with and abs pulled in and both feet facing forward. With the chest lifted, kick your right leg forward first (bringing up to a 90 degree angle). Flex the foot and hold for two counts.
Slowly lower the leg keeping while keeping a flexed foot. Do 3 sets of 10-15 on each leg. For a challenge, turn leg out.
THE LEG LIFT SIDE ADDUCTION
Begin standing tall and straight and control breathing by taking slow breaths inward. With the chest lifted, exhale and raise your right leg forward diagonally crossing the body (no larger than 45 degrees).
With the foot flexed, hold the leg in the lifted position for 2 counts. Slowly lower leg back to starting position. Do 3 sets of 15.
HOW TO BULK AND SHAPE UP LEGS
Do squats using heavier weights along with lunges. Calf raises help strengthen the calf muscles and give those calves incredible shape.
HOW TO BULK AND SHAPE UP LEGS
Cycling, a form of anabolic exercises is actually great for women wishing to bulk up thin legs. What happens is that by biking on rugged pavements (like at a bike trail) and shifting your bike into a more challenging gear, you are forcing you leg muscles that may be under develop to work harder.
With women who particular have a hard time shaping up their legs, after you get a good leg work out that is mainly weight bearing, massage your legs afterwards to stimulate leg growth. Also, make sure you rest up the following day to give your legs time to heal and the leg muscles to grow.
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