Nothing complements the season's hiked-up hemlines quite like a pair of gorgeous gams. And getting them is easier than you may think. This workout, created by Marcela Ceselka, a personal trainer at Club H Fitness in New York City, targets every inch of your lower body—glutes, quads, hamstrings, hips, inner thighs, and calves—to build lean muscle in your bottom half and boost your metabolism, while also improving your core strength and balance.
Three days a week, do two or three sets of this routine, resting for 60 seconds between each exercise. Shorten your break time (or get rid of it completely!) to increase the challenge even more.
A Quick Strength Training Guide for Women
1 Step up with leg lift
Keeping your abs tight, step back with your right foot and lower into a reverse lunge (a). Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg (b). That's one rep. Do 12 to 15 continuous reps, then repeat on the other side, kicking your left leg.
2 Reverse lunge with front kick
Keeping your abs tight, step back with your right foot and lower into a reverse lunge (a). Squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg (b). That's one rep. Do 12 to 15 continuous reps, then repeat on the other side, kicking your left leg.
3 Lateral leg lift
With your hands on your hips and your feet hip-width apart, bend your knees to lower into a squat (a). Pause, then stand and lift your right leg out to the side as high as you can (b). Return to start. That's one rep. Repeat with the left leg, and continue alternating until you've done 12 to 15 reps on each side.
4 Plié squat jump
Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor (a). Jump off the ground, bringing your feet to hip-width apart and landing softly on your toes (b). That's one rep. Continue quickly jumping your legs out and in for 15 to 20 reps.
Source:
Yahoo.com
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