Try out these 8 simple tips so that you can truly hit the ground running.Read more
Get ready to shape and sculpt your way to sexy looking legs! In just six moves—that you can do anywhere and with no equipment—you will boost your heart rate, melt fat, and create a lean and toned look from tush-to-toe!
If you’re a beginner, perform this entire routine once, 2 to 3 times a week. For those of you who want to amp it up, perform this routine two to three times in a row, 2 to 3 times per week.
1. SLIDING SIDE LUNGE: (1 minute)
Stand with your legs wider then your hips and toes point forward. Place your hands on your hips.
Begin by leaning into your left leg, bending the knee as deeply as possible, sitting into your left heel. Sit as far down as you can as though you are sitting in a chair. Keep your right leg straight. Keep your chest up and abs engaged.
Now alternate to the right leg.
Notes: This is a fluid, continuous movement, going from one side to the next. Make sure that when you bend your knee, it does not go over your toes.
2. CALF RAISE TO SQUAT (1 minute)
Start by standing with your feet hip width apart. Begin by lifting your heels off the floor coming into a calf raise. Now drop your heels back down and sit into a deep low squat. In your squat, put all of the weight into your heels and keep your chest up.
Then push into your heels, stand back up and repeat, lifting your heels off the ground.
Notes: This move is a fluid, continuous movement. Do not stop and start. Make sure that when you bend your knees, your knees do not go over your toes.
3. CURTSY LUNGE (45 seconds each leg)
Start by standing with your feet hip width apart and toes slightly turned out. Keeping your weight in your left foot, take a huge step back with your right leg, crossing it back behind your left leg. Get as low as you can to the floor so that both knees are bent at 90 degrees. Keep your abs in and your back straight. Push into your left front feel and stand come back to starting position. Repeat for 45 seconds, then switch legs.
Notes: Imagine as though you are giving a curtsy to the Queen of England, hence the name ‘curtsy.’ This move is a fluid, continuous movement. Do not stop and start.
4. SQUAT TO LEG PUSH: (45 seconds each leg)
Start by standing with your feet hip width apart. Begin by squating down as low as you can, with weight in the heels. Keep your chest up and abs engaged. As you come to stand, lean forward as you kick and extend your right leg back behind you, lifting it towards the sky. Then bring the leg back down as you sit back low into the squat. Repeat for 45 seconds, then switch legs.
Notes: This move is a fluid, continuous movement. Do not stop and start.
5. HALF CIRCLE: (45 seconds each leg)
Come down onto your hands and knees. Your hands are directly underneath your shoulders, shoulder width apart. Your knees are directly underneath your hips, hip width apart. Extend your right leg straight, with a flexed foot, and out to the right side. It should be outside of your hip. Start with your foot tap the floor.
Now lift the leg up to the sky and circle it up and over to the left, crossing it over your left leg. Tap the floor with your foot and then lift it back up and over to the right. Repeat for 45 seconds, then switch legs.
Notes: Imagine as though you are drawing a half circle with your leg. Lift the leg as high as you can get it without sinking into your lower back. Keep your body as still as possible. Keep abs engaged. This move is a fluid, continuous movement.
6. SINGLE LEG PELVIC LIFT (45 seconds each leg)
Come down onto your back with your knees bent and hip width apart. Your arms are extended straight and down by your sides. Extend your left leg straight up into the sky, flexed foot. Begin by pushing into your right heel and lifting your hips up as high as you can to the sky, then lower the hips back down until you are one inch off the floor. Repeat for 45 seconds, then switch legs
Notes: Keep core engaged. This move is a fluid, continuous movement.
All photos credit Dominic Miller.
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