It is time to shake a leg (or two) and kick your lower body into high gear. This 30 minutes routine will streamline your legs. But it also will build functional strength so that everyday activities -from walking the dog to pushing a lawn mower- will be easier.
Do three sets of 10 reps per exercise (use 5 to 10-pound dumbbells) twice a week, and always warm up, cool down and strech.
1. Slide Lunge
(Sclupts inner thights and quadriceps). Stand with feet wide apart, holding dumbbells atop shoulders. Lower hips and torso into a full squat and slowly lunge to right side, stacking right knee over right big toe (don`t overshoot toes); hold for two seconds, keeping chin up and shifting body weight onto heels. Come slowly to center; shift body weight to left and repeat to opposite side to complete one repetition.
2. Squat Jump
(Strenghtens entire leg). a) Squat with feet wide apart and slightly turned out. Shift all of your weight onto heels and contract quadriceps and glutes. Clasp hands in front of you, holding one light dumbbell (optional). b) Deepen the squat, then jump into the air using lower body strenght while simultaneously bringin your weighted hands overhead, to add momentum and strech your glutes. (Do not arch your back). When jumping jumping, lock elbows and contract abdominals hard. Land with feet wide apart and knees soft. Repeat the move immediately, shifting into another controlled, full squat.
3. Diagonal lunge with twist
(Tones quadrireps, outer thighs, hamstrings). Holding dumbells at your side, stand in a front-lunge position with left leg bent in front of you at a 90-degree angle. Bend rear leg, keeping toes firmly on the ground. Face straight ahead, chest up, with weight centered over hips. Slowly press hips down until right knee touches the ground (or comes as close as possible). Now push right hip subtly out to the side and back. (The shift in body weight is barely visible, but you will feel it in your right hip and thighs). As you bend, contract abdominals -do not let front knee extend past toes. Come back to center slowly, and repeat. Come back to center slowly, and repeat. Do one set, then switch sides.
4. Modified Dumbbell dead lift
(works hamstrings, calves, glutes). a) Stand with legs together and chest high; contract abs. Hold dumbbells in front of thighs. b) Slowly bend torso forward until it`s parallel to the ground; keep back flat. Strech through backs of legs and calves, focusing weight on heels. Slowly return to the starting position, tucking pelvis forward while tightening thighs.
5. Windmill lunge
(tones entire leg). a) Stand tall with arms overhead and torso turned slightly to the left. Turn left foot out; point right foot, lifting heel; keep right leg straight and slightly in back of body. b) bend left knee to a 90-degree angle while shifting arms down to straddle left thigh, keeping inside edge of right foot touching the ground; hold briefly. Rise to standing position. Do one set; switch sides. (if your legs are strong, add a jump as you shift from one leg to the other).
6. External diagonal lifts
(sculpts outer thighs, hips, quadriceps, glutes). Lie on your left side, supporting head with left hand, abs tight. Bend left knee at a 90-degree angle; put right hand in front of you for balance. Straighten right leg in front of hip, foot flexed, toes pointing down. Lift straight leg higher than hip; hold for two counts. Slowly lower four inches; repeat. Do one set; switch sides.
