7 Moves for a Leaner Lower Half
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Legs. They provide balance, support, and stability, and enable you to carry everything from your groceries to your kids on your shoulders. They can also make you feel sexy and confident, and make you look dynamite in a great pair of heels. What's not to love about them? To help lean out those limbs and boost their power—both physically and aesthetically—try these seven moves.

How It Works
Perform each move as many times as possible for 60 seconds in order with no rest between sets. Maintain proper form throughout the exercise and go at a pace you can maintain. At any point throughout the moves, if you feel you are breaking form, stop immediately, regain proper form, and begin again.

You'll Need
Nothing!

1. V-Burpees: Stand tall with feet hip-width apart and arms at sides. Brace core, bend knees, and quickly lower hips toward the floor. At your lowest point, place hands on the floor directly in front of feet. Kick both feet out as wide as possible so legs form a "V" shape. Reverse direction and drive hips back to starting position as you extend both hands overhead and jump as high as you can toward the ceiling.
Coach's Tip: Work with your current fitness level and increase the intensity as you become stronger and more confident.

2. Tree-Tops: Stand tall with feet hip-width apart and arms resting at sides. Brace core, shift weight to the left, bring your right leg up and grab the ankle under your body so that shin stays parallel to the floor (as you do this movement, left leg will begin to bend). Slowly lower hips toward the floor, bending left leg, and pause when you cannot lower any further without losing balance. Reverse direction, while holding ankle securely under glute. Perform as many times as possible in 30 seconds, then switch sides.
Coach's Tip: As you lower hips toward the floor, avoid pushing the supporting knee over the front of foot. This can cause unwanted stress on the patellar tendon.

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3. Sling Shots: Stand with legs slightly wider than shoulder width, knees slightly bent, and hands resting on hips. Brace core and quickly jump both feet back two times as far as possible. Upon landing on your second jump, squat, and then jump forward as far as possible. Quickly land and drop into a full squat position.
Coach's Tip: Aim to have the two backward jumps equal the same distance as the single forward jump.

4. Elevator Ups: Place left knee on the floor directly under hip and extend right leg out straight. Position left hand directly under shoulder with arm extended and rest right arm on hip. Brace core and raise right leg until it is parallel to the floor. Pause, then reverse the move and repeat. Switch sides after 30 seconds.
Coach's Tip: Aim to keep the support knee (touching the floor) in line with hips, with foot and shin resting on the floor and extended behind glutes.

5. Elevator Up Circles (Right Side): Place left knee on the floor directly under hip and extend right leg out straight. Position left hand directly under shoulder with arm extended and rest right arm on hip. Brace core and raise right leg until it is parallel to the floor. Begin making small forward circles with leg, squeezing glutes and abdominal muscles. Reverse direction after 30 seconds.
Coach's Tip: Perform steady and controlled circles at a slow pace. Increase the speed of the circles when you gain greater stability and balance in your core.

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6. Elevator Up Circles (Left Side): Place right knee on the floor directly under hip and extend left leg out straight. Position right hand directly under shoulder with arm extended and rest left arm on hip. Brace core and raise left leg until it is parallel to the floor. Begin making small forward circles with leg, squeezing glutes and abdominal muscles. Reverse direction after 30 seconds.
Coach's Tip: Avoid leaning forward by keeping your glutes and abdominals tight throughout the entire movement.

7. Bottle Caps: Begin in a seated position, feet flat on the floor with arms fully extended behind you. Push hands and feet into the floor while raising hips and belly button to the ceiling so your body forms a table. In one movement, lift right hand and left knee to meet over navel. Return to tabletop position and repeat with opposite hand and knee. Continue alternating.
Coach's Tip: Keep your gluteus contracted and your eyes focused on the ceiling in order to keep your back parallel to the floor.

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