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lean legs
i have very strong legs and there is some fat on them...i would like them to look more lean. any tips for working hard to get lean legs???
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1. To improve calves – stand absolutely straight with your hands on your hips and your legs together. Now keep your spine straight and bend only the knees until you assume a squatting position. Hold it there to the count of four and rise slowly, keeping your spine as straight as possible. Repeat this exercise at least ten times.
2. To slim your thighs – firstly lie flat on the floor and then draw your knees up towards your chest. Now push your legs up in the air and keep them as straight as you can. Slowly start moving your legs as if you are riding a bicycle. Do this about 5-6 times and then repeat the movements at a fast speed for another 5-6 times. Repeat the whole routine 5-6 times, including the slow and fast movements.
3. To improve leg muscles – firstly sit straight in a chair. Your back should be absolutely erect. Keep your feet on the floor and slowly stretch your legs out as far as is possible. The feet and knees should be together. Now raise your legs until your feet are off the floor and your knees are completely straight. Keeping this position, bend the feet towards you, pushing your heels out as far as possible and then point the toes down as much as you can. Do both these movements about six times each. Now relax. For the next step, raise your feet once again, and keeping them together, turn them outwards until the soles support each other. Then turn them inwards until the ankles and big toe joints touch each other. Repeat each of these movements six times and relax.
Before you know it, you will have the best legs in town
hope this helps :)
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Like she said, weight training is very benefical. But if you don't have a gym membership here is something you can do at home.
Either use dumbells, about 15 pounds, or find something you can hold about that weight. Then find a chair or stool or basically anything you can sit on that is about 15 inches off the ground. Stand infront of the chair and do squats. Stand with your feet a shoulders width apart, and while holding the weights bend your knees until your butt touches the chair. DO NOT SIT ALL THE WAY. The chair is just a guide as to wear to lean.
Another thing you can do is wall sits. Sit up against the wall, your legs creating a 90 degree angle, and put your hands behind your head. Hold this postion for ATLEAST 45 seconds.
Also "bike rider" sit ups and "moutain climbers" will help with your thighs and lower abs.
And if you want your calfs to look nice, do stair steppers.
Hope I helped.
(:
Kayleigh
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Go to your local gym, and do the highest weight you can lift on the leg press.
Don't concentrate on reps.
Concentrate on weight.
That's how I got all the muscle in my legs.
I can do 40 reps of 250, now.
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