* BARBEL LUNGES
Your first exercise to be done with a generous amount of weight so that 10 reps gets you a tad winded. This is one exercise which will be done with lower reps, 3-4 sets of 15. Don't forget to do this PER LEG. Watch to ensure the back foot stays properly inline and your hips are not flaring outwards. Also make sure your lead leg knee does not wobble in. Take your time until you can do them fluidly.
* ONE LEG HACK SQUATS
A very intense exercise so you need to watch your form for safety and effectiveness. The mid of your knee should line up with the outside of your foot. Try not to let your hips get into too much momentum, just lighten the weight. 3x25 per leg with very light weight is your goal here. Pull your belly button into your lower back during this exercise.
* CABLE INNER THIGH PULLS
To help tighten that flabby inner thigh area which most women complain about. 4 sets of 25 per leg at a moderate weight is your target. Keep the movements slow and controlled without too much momentum from your hips. Pull your belly button into your lower back as I always preach.......and you are set.
Your last exercise is also an anaerobic activity which helps with fat burning. I save this for last because it will make your legs feel like noodles yet firm them up. You want to focus on form, then speed, then height. The bonus here is you also get to firm up your tush with this exercise. Start off with 10, rest for 30 seconds and then do 20. Rest for a minute and do 20 more. Now stretch your quadriceps, hamstrings, calves and glutes. For week 3 and 4 on this program I would add one more set of 10.
Try this out 1-2 times per week for a month as your leg workout to supplement your training or use this 3 times per week to focus on leg tightening results to be slightly more drastic.
Article courtesy of Jason Thomas. Discover How You Can Build Muscle With Immediate Effective Results Using Proven Simple Steps, Go to: [http://omni-innotech.com/BuildMuscle.html]
10 years ago
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