Get Gorgeous Gams with these 3 Moves

The temperature is rising, which means it’s time to start sporting those short shorts of summer. If you’re looking for ways to whip your legs into shape, try these three exercises (work your way up to 3 sets of 15 reps each of these exercises):

Marching Hip Lift. Lie down on the floor with knees bent in front of you. Lift your hips so that your hips and lower back are off of the ground, with your feet about shoulder width apart, feet flat on the floor. (Make sure that you are squeezing your glutes and lower abdominals throughout this entire exercise!) While keeping your hips lifted, lift your right knee toward your chest. Lower your right foot back to the ground, and then do the same with your left knee. That’s one rep. Remember, the key is to keep your hips lifted until you finish 15 reps — then you can rest.

Squats with a Knee. Stand with feet slightly wider than shoulder width apart, with your toes facing straight ahead. Sit back like you are about to sit down in a chair. When your butt is almost parallel to the ground, return to a standing position and crunch your right knee up to your lower abdominals (try to get your knee above that belly button!). Return the right foot to the ground and go right into another squat. This time, as you stand up, crunch the left knee up to your lower abdominals. Be sure that your chest is lifted, and you are squeezing your abdominal muscles. Again, that’s one rep. As you squat, be sure to keep your weight in your heels. Also, make sure that as you sit back, your knees don’t jut forward (they should be in alignment with your ankles). An easy way to ensure that your knees are doing what they’re supposed to is to look down at your feet. If your knees are covering up your toes, sit back more. Remember that you should be able to see those toes!

Dumbbell Dead Lift. With an overhand grip, grab two 8-pound dumbbells (or if you don’t have free weights, heavy water bottles). Standing with feet shoulder width apart and knees slightly bent, keep your arms straight (shoulder width apart and palms down) and lower the weights as close to the ground as you can. As you bend, your back should not arch, and keep your shoulders back. As you bend over, you’ll feel a stretch through the hamstrings. As you return to a standing position, squeeze the glutes and hamstrings. Repeat.

Jun 07, 2010 | Diet & Nutrition, Excersize Tips, Lloyd's Blog, Uncategorized | Leave A Comment »