Secret to Lean and Strong Legs

LOOKING FOR LEAN AND STRONG LEGS?

Did you know that YOU can add one simple addition to your leg workout to promote leaner and stronger legs?  Well there is …….and it’s a dumbbell weight!  When YOU add weight to your workout, you are adding additional resistance that creates more challenge for your legs and booty.  Did you know that when you gain more muscle and loose fat, your body will look and feel leaner?  This is because muscle takes up less space in your body than fat does……think about it this way; muscle is more compact and leaner, whereas fat spreads out over more area and takes up more space.  So look for ways to add more weight to your workout to build more strength and muscle!

This is a simple yet very effective way to get an excellent workout to tone your legs (inner and outer thighs) and strengthen and perk up your booty!  I suggest that you start with a 5 pound dumbbell and work your way up to heavier weight, so it’s nice if you have a variety dumbbell set, and here is one that I recommend if you need one.  It is more important to have great form than going with heavier weight and compromising your form.

Forward Front Leg Lift:

Stand with feet shoulder width apart and core tight. Keep shoulders back with a strong upright position. Place dumbbell on quadricep (upper thigh), with leg bent at 90 degrees.  VERY slowly raise and lower leg, stopping when leg is parallel to the ground.

Do: 3 sets / 15 reps on each leg

Weight:  start with 5 lb. dumbbell and continue to add weight as you get stronger.

Backward Booty Lift:

Stand with feet shoulder width apart and core tight. Keep shoulders back with a strong upright position. Place dumbbell behind knee with leg bent. VERY slowly raise and lower leg, stopping when quad(upper thigh) is almost parallel to the ground.

Do: 3 sets / 15 reps on each leg

Weight: start with 5 lb. dumbbell and continue to add weight as you get stronger.

Outward Side Leg Lift:

Stand with feet shoulder width apart and core tight. Keep shoulders back with a strong upright position. Place dumbbell on outer quadricep (upper thigh), with leg bent at 90 degrees. VERY slowly raise and lower leg, stopping when leg is parallel to the ground.

Do: 3 sets / 15 reps on each leg

Weight: start with 5 lb. dumbbell and continue to add weight as you get stronger.

Inner Thigh Leg Lift:

Stand with feet shoulder width apart and core tight. Keep shoulders back with a strong upright position. Place dumbbell on inner quadricep (upper thigh), with leg bent at 90 degrees. VERY slowly raise and lower leg, stopping when leg is parallel to the ground.

Do: 3 sets / 15 reps on each leg

Weight: start with 5 lb. dumbbell and continue to add weight as you get stronger.

Low Pulse Squats:

Stand with feet shoulder width apart and core tight. Keep shoulders back with a strong upright position. Squat with booty pushed back and legs bent at 90 degrees. Hold dumbbell with both hands. Stay in a low position and pulse squats.

Do: 5 sets / 20 reps.

Weight: start with 5 lb. dumbbell and continue to add weight as you get stronger.

Elevated Back Foot Lunge:

Stand with feet shoulder width apart and core tight. Keep shoulders back with a strong upright position. Place foot on step or box, with leg bent at 90 degrees. VERY slowly raise and lower into a lunge, stopping when leg is parallel to the ground.

Do: 3 sets / 15 reps on each leg

Weight: you can hold a 5 lb. dumbbell and continue to add weight as you get stronger.

Do this exercise 2 to 3 times a week and increase the dumbbell weight each week, as long as your form does not get compromised.  You will find that in just a few weeks your legs, inner/outer thighs and booty will feel stronger and look more toned!

Now you know the secret to lean and strong legs!

Get ready for more blog posts with great workouts to getting and keeping your legs, arms and core tight, toned and strong!

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