Part 5: Get those sexy fine legs and bootay!

Hey guys, previous blog was on upper body workout, this blog is obviously on your lower body. Enjoy!

Get those fine toned legs!

We all know squats and lunges are a must for our legs and bum.

Squat- 15-20 reps

• Stand shoulder width apart
• Slowly squat down as if you're sitting down on an invisible chair
• Hold for a few seconds and go back to starting position 

Lunges- 20 rep

• Put one leg slightly in front of you and the other leg behind you.
• In this position slowly bend your back leg and go down towards the floor with knee almost touching the floor.
• Your front leg should be bent but do allow the knee to go further than your toes, keep it bent in a 90 angle.
• Slowly come back up and repeat.
• Swap legs and do the same thing.

If you find it easy you can hold some weights in your hands.

Tone your legs with weights
Leg curl machine- you find this in most gym where you sit down and place your leg out straight on a bar in front of you and push it down with your leg and then release it back up- see below.


  

Image from keywesttanningandfitness.com

Leg extension machine where you do the opposite, you place your legs behind the bar and push the bar up with your legs. see below 

Image from squidoo.com

Start off with light weights, I usually do 10kg- high reps (35-40 reps)
2nd set move to a little more heavier- 15 kg or 20 kg (25 reps)
3rd set heavy weight, I usually do 30kg -something that you can manage (15 reps)

The weights obviously depends on your own ability, if you have weak legs or a beginner start off with very light weights and just work your way up.

Other exercises that will give you those sexy toned legs are running, cycling and cross trainer.  

To get lean and long looking muscles on your leg, stretching them often will be good. Therefore, exercises like yoga and pilates will be a good idea.

Get a J-Lo bum... or is it a Kim Kardashian bum that people want now, because I do. Lol!

Running, cross trainer, stepping machine, squats and lunges are great for toning and lifting your bum.
  

Weight exercises

Most gym would have the hip abductor. You sit down and you will have to push out with your legs. Not only will it work your bum muscles but also your outer thigh muscles. So tones both parts.

Image from health-act.net

Leg Press machine- This is one of my favourites!
It works both your leg and butt.

Image from homegymcentral.com

Butt Bridge

• Sit in front of a bench (I don’t have a bench at home so I usually use my bed), lean your back against it.
• Bend your knees slightly so your feet are flat on the floor.
• Lean back so your head and neck are touching the bed/bench. Lift your mid-section and butt upward until your body forms an arch/bridge. Keep your feet below your butt.
• Squeeze your butt as hard as you can for 5 seconds and release it.
• Slowly place your butt down to the ground and lift your stomach up again and squeeze.

Repeat 15 times.

Bulgarian split- will lift and tone your butt.

Image from yourpartnerforchange.com

• You will need a chair or bench. Stand in front of it but with your back to it.
• Place the front of your foot on the bench/chair. It’s a bit like doing the lunges but your back leg is lifted up.
• Bend your front leg but do not let your knee go past your toes, so make sure when bending your front leg, its 90 degrees. The back leg, the knee should be almost touching the floor but not touching. You should feel one side of your butt squeezing.
• Do about 10-15 rep and swap legs. After a while if you find it too easy, you can make it harder by holding weights in your hands while you’re doing it.

So that's it! Of course there are a lot more workout for each body parts, and depends on which ones you prefer and works best for you.