You have seen them strutting down the catwalk and leaping towards the finish line. Those legs, the long and slim, yet muscular ones which we all wish we had. The ones which seem to always be perfectly tanned and dressed up in short clothing. So, get warmed up and ready to work on your very own pair of soon to be scandalously sexy legs with these 5 movements.
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1. The squat – with or without weights
It is often referred to as the king of exercises. With good reason, as doing squats will not only tone your whole body, but also put an extra focus on the thighs, buttocks and hips. While doing all of this, it is also great for strengthening your core. First, warm up properly. Stand with your legs a bit wider than shoulder-length apart. Your hands should be held in front of your chest for balance. Keep your chin up and your back straight, before lowering yourself into a squat. Repeat 15 to 20 times for three sets. Go as low as your body allows you.
2. Wall squat – with leg extension
Make sure your workout gives you a proper burn and position yourself about a foot away from a wall. Keep your legs shoulder-width apart and hands by your sides. Lean your back against the wall and squat down like you are trying to sit on a chair. Straighten out your right leg and hold for three counts. Repeat the position with the left leg. Keep doing this for about one minute or as long as you are able to hold the position. This will give your legs a proper workout and help make them scandalously sexy.
This exercise takes completely care of the area where the buttocks and hamstring meets. It also does wonders for your thighs and prevents cellulite. Stand in front of a bench or an aerobic step with feet hip-wide apart. Place your right foot at the step. Lift the left foot on top of the step by pushing with the right leg. Pause for a moment and step the left foot down, followed by the right foot. Do it all over again, but this time starting with the left foot. Simple enough, right? If you went for the bench option, read this article to get the most out of it.
4. The Air-Bicycle
Not only toning your buttocks, quadriceps and hamstrings – this one will do wonders for your abs. Bring out your yoga mat and get down on the floor. On your back, with your hands behind your head, bend one leg and pull it towards your chest. The other leg should be extended and slightly above the floor. While you pull your bent leg towards your chest, curl your shoulder towards it simultaneously and meet at the center of your body. Now you swap legs, but the movement should be fast and without a halt; like you are riding a bicycle in the air. Do as many repetitions as your body allows.
5. The Seated Bridge
All you need for this simple exercise is a chair. Any object at the same height as the seat will also do if you for some reason do not have a chair. Sit on the edge of the chair and keep both feet on the floor with knees bent at 90-degree angles. Place your palms on the chair and exhale as you lift your hips upwards. Your palms and your feet should now be carrying your bodyweight. Continue to lift until your body resembles a bridge. Breathe normally and hold for half a minute to a minute or as long as comfortable. Repeat five times.
Exercise will not only give you great legs, but also strengthen them. Women are four times more likely than men to get Osteoporosis, so working on sexy legs today might mean less pain and breakage in our old age. By working on your legs you are also working on your largest muscle group, which means that your heart rate will be higher than if you were working a smaller muscle group – thereby burning more calories. invest enough time in these 5 movements and you will train your legs to be scandalously sexy.
Written by Marte Klausen