Physical
Training Sept 2006
Legs Long and Lean
copyright © 2006 Heidi Richards,
all rights reserved
Would you love a great set of legs? Developing great legs does not have
to be a time-consuming process. Like me, you can do it in the comfort
of your own home. Why not work on your legs while watching your
favorite movie or even outside on a patio while enjoying the outdoors.
Great legs can be developed anywhere you are, on your time, and on your
terms. Give yourself the legs you deserve. Simplify your workouts and
get you the legs you want by using one of my favorite anytime anywhere
exercise programs, Legs Long and Lean.
For the Legs Long and Lean program you will need a chair, 3–5 lb ankle
weights and a set of ten pound dumbbells.
For all exercises it is important to stand up straight with the
shoulders back while keeping the abdominals activated or pulled in. You
should feel supported through the mid section as if wearing a corset.
Keep this erect posture throughout the exercises to best support the
body and protect the lower spine. Remember to always use slow
controlled movements taking two counts to lift, 2 counts to hold and
four counts to return to the start positions. Repetition and
consistency are your keys to success. For best results, do this program
every other day for 8-12 weeks. Now, let’s begin.
The Program
1) Sit Stand Squat
For quadriceps, hamstrings and glutes (front and back of thighs plus
buttocks respectively)
The Sit Stand Squat is the exercise to work the entire leg from top to
bottom. It is great for shaping the quads and hamstrings along with
tightening the glutes. To begin, sit on a chair with your chest lifted,
legs hip width apart with, hips back and your knees in line with your
ankles. Grasp a dumbbell in each hand and keep your arms hanging down
at your sides. Breathe in. Exhale and push through your heels, while
squeezing the glutes to lift your body to an upright standing
position. Hold this upright position for 2 counts. Breathe in and
slowly bend the knees to lower your body, while pressing the hips back,
to the start position. Repeat 10 to 20 times. Slowly build up to three
sets of 20 repetitions.
2) Leg Lift Forward
For quadriceps (front of the thighs)
The Leg Lift Forward will give you a great toned shape to the front of
your thighs. With ankle weights attached, stand sideways to the back of
a chair using one hand to hold on for support. Stand straight with
shoulders back and abs pulled in. Keep both feet facing forward.
Breathe in. Keeping the chest lifted, exhale and kick your right leg
forward lifting it to a height of 90 degrees. Flex the foot, holding
the lifted position for two counts. Breathe in and slowly lower the
leg, still keeping the foot flexed, back to the start position. Repeat
10 to 15 times on the right side before switching to the left. Slowly
build up to three sets of 15 repetitions. For variation this exercise
can be performed with the leg turned out.
3) Leg Lift Side- Abduction
For outer thighs
The Leg Lift Side – abduction will add tightness to the outer side of
the thighs shrinking fat deposits in the process. Begin as you would
for the Leg Lift Forward. Breathe in. Keeping the chest lifted, exhale
and raise your right leg out to the side away from the body to a height
of at least 45 degrees. Flex the foot, holding the lifted position for
two counts. Breathe in and slowly lower the leg back to the start
position. Repeat 10 to 15 times on the right side before switching to
the left. Slowly build up to three sets of 15 repetitions. For
variation this exercise can also be performed with the leg turned in or
out.
4) Leg Lift Side – Adduction
For inner thighs
Leg Lift Side – adduction will get rid of the jiggle in between the
thighs. Begin as you would for the Leg Lift Forward. Breathe in.
Keeping the chest lifted, exhale and raise your right leg forward
diagonally crossing the body to height of 45 degrees. Keep the foot
flexed and hold the leg in the lifted position for 2 counts. Breathe in
while slowly lowering the leg back to the start position. Repeat 10 to
15 times on the right side before switching to the left side. Slowly
build up to 3 sets of 15. For variation this exercise can be performed
with the toes pointing straight forward.
5) Hamstring Curl
For Hamstrings and glutes (back of thighs and buttocks respectively)
The Hamstring Curl is great for reducing the appearance of cellulite on
the back of thighs. With ankle weights attached, stand facing the back
of a chair using both hands to hold on for support. Stand straight with
shoulders back and abs pulled in. Keep both feet facing forward and
inner thighs pressing together throughout the movement. Breathe in.
Squeeze your glutes while bending your right knee to lift your heel
toward your buttocks. Keep the foot flexed and hold for two
counts. Slowly lower your foot back to the start position while
keeping the squeeze. Repeat 10 to 20 times on the right before
switching to the left side. Slowly build up to three sets of 20
repetitions.
6) Calf Raises
For calves
Great calves are hard to find. Doing this exercise will help you
develop your calf muscles evenly. With ankle weights attached, stand
sideways to the back of a chair using one hand to hold on for support.
Stand straight with shoulders back, abs pulled in and feet turned out.
Squeeze the glutes and inner thighs together. Breathe in. Exhale and
press through the feet to lift the body on to the ball of each
foot. Hold this position, continually pressing up, for two
counts. Slowly lower your heels back to the start position. Repeat 15
times. Slowly build up to 3 sets of 15 repetitions. For balance in
muscle development this exercise should be performed with the feet
facing forward, facing outward and pointed in.
As with any exercise program it is important to start slowly and
progressively build over time. Legs Long and Lean is no different. Your
leg muscles may tire very easily at first and this is normal. Allow
your body time to adjust to the program and respect your limits. If you
find your muscles are excessively sore the day after your workout give
yourself an extra day to rest before repeating this program.
Develop the legs you want. Keep pumped, keep moving and keep it simple.
Feel free to email me your success stories. Watch for next
month’s program entitled “A Back to Fancy,” an anytime anywhere program
for the back.
Heidi Richards is a Figure Competitor
and Fitness Model and is owner of Why Not Personal Training
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