With beach season just around the corner, we created this 10-minute workout that will help you rock your bikini. A little cardio and a lot of lower body work will give your booty a lift and tone your gams. Press play and get ready to work your legs.
Print this workout and start the week off right, rocking those short and skirts in confidence! With a focus on your legs, this workout mixes cardio bursts like star jumps with target moves like Pilates side-lying leg lifts to crank up the burn. Without weights or fancy equipment, you can do this series anywhere or incorporate it into a total-body workout with our other printable posters!
Click here for the printable version so you can hang it on your fridge to remind you to get your sweat on!
The long, lean lines of a ballerina's physique are hard earned with hours of barre work. Fundamental ballet moves, like plié, relevé, and arabesque, tone the legs and work the core. Learn these essential exercises, and more, directly from dancer and choreographer Michael Cornell, founder of the LA-based Align Ballet Method. He explains how to properly perform the basics of the ballet dance vocabulary, emphasizing the importance of posture with every move. Create your own ballet barre at home with a chair, press play, and get ready to bring out your inner ballerina.
You may not have an hour to devote to a full-body gym session, but everyone can find five minutes to spare! Work to tone and shape your legs with this quickie workout; perform each of the following exercises for one minute. If you have a little more time to spare, then repeat this sequence two to three more times.
Number 1: Lunge
- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
- Keep the weight in your heels as you push back up to the starting position.
- Switch sides, and then come back to the starting position. Move through as many lunges as possible for one minute.
Number 2: Side Skaters
- Start in a small squat. Jump sideways to the right landing on your right leg. Bring your right leg close to your left ankle, but don't let it touch the floor.
- Reverse direction by jumping to the left with your left leg.
- Keep alternating sideways jumps for one minute.
Number 3: Twisting Fierce Pose
Photo: Jenny Sugar
- Stand with your feet together. Bend your knees and lower your hips as you raise your arms overhead. Hold for eight breaths.
- Once you've held traditional Fierce (aka Chair) Pose, exhale to cross your right elbow over to your outer left knee. Press your palms together, and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel. Stay here for eight breaths.
- Then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left elbow over your right outer knee, holding for another eight breaths on this side.
Keep reading for two more exercises to help work your legs.
Our latest workout is tailor-made for fitting into a pair of body-hugging skinny jeans. Burn fat and tone the lower body in only 10 minutes; by the time you're finished, you will be feeling the burn in the thighs, calves, and glutes! Combining cardio with fundamental strength-training moves, you won't need a single piece of equipment to complete the routine. All you have to do now is press "play" and get moving!
We've seen Reese Witherspoon running about town, but we learned from her trainer Michael George that she mixes up her fitness routine to get those shapely gams. Michael showed us five leg exercises he regularly uses with Reese. They're fun, full-body moves, and will put a kick back into your workout. And we mean that literally! Watch the video to see how martial arts can help tone your legs.
Wardrobe courtesy of Lorna Jane
It's Fashion Week in NYC, and supermodels are walking the runways showing off their shapely gams. We asked celebrity trainer Valerie Waters to show us five leg-toning moves to help us get ready to rock the latest fashions. She trained Cindy Crawford for years, so Val knows a thing or two about helping gals get runway-ready. Watch the video to learn the highly effective moves, then try them at home.
It's time to get fit for 2013! We got the entire team together to take you through a lower-body workout. Start with our active warmup and cardio workout, then try this 10-minute series to work your legs and butt. Even your calves will get a workout.
CrossFit encompasses everything from the simple push-up to impressive feats of weight-lifting, but each move has a few things in common: they're basic, functional, and scalable as your level of fitness improves. So while this simple CrossFit-style workout may not seem like much, as you repeat the circuit, you'll learn just how effective it can be. You can time yourself so that as you get better, you can race against your previous times.
You'll need two dumbbells for the deadlifts and (optionally) to hold while you perform the lunges. Alternating lunges means alternate lunging forward with your right, then left (five times on each side). Check out our tips on how to do a reverse crunch here as well as how to do a deadlift here.
If cold, wet weather threatens to dampen your outdoor running goals, don't sweat it. Do this 25-minute leg-strengthening circuit indoors instead. The lunge and plank variations help work leg, butt, and ab muscles that running overlooks — so you'll become a better runner the more you do this workout — and the short but sweet circuits ensure you'll be toning and burning calories as well.