| | | |

How to Get Gorgeous Legs with these 3 Exercises

Legs must be worked to get toned muscle. Do these 3 exercises for great results.

From the minute we start pulling ourselves up to the furniture, our parents start working with us to walk. They hold our hands and take baby steps with us. They hold us upright and let go so we can learn to balance. They cheer and applaud and videotape our every step. Once we are upright and moving, we want to continue to move.

From the minute we start pulling ourselves up to the furniture, our parents start working with us to walk. They hold our hands and take baby steps with us. They keep us upright and let go so we can learn to balance. They cheer and applaud and record our every action. Once we are upright and moving, we want to continue to progress. For most, that’s around the age of 1.

Think about how many pounds you have put on your bones since you started walking. That’s a lot of weight. Your legs can take lots of weight before buckling. By lots, I mean hundreds and hundreds of pounds.

Women always ask, “How can I get leaned, toned legs? How can I get thigh gap?” Spoiler alert, it’s not something attainable by 98% of women. Besides, what stops your phone from dropping in the toilet if you have thigh gap?

There are, however, three exercises that will produce the muscle-building attributes you want. I utilize all three in many different forms every week and use weights. That is the only way to build the look you crave.

1. Walking lunges.

Personally, I love to work one leg and then the other. Your core is more engaged to keep you from pulling in one direction. The other big reason is easy to see in the photo below. The Sartorius, attached to the hip in front of the body, wraps the quadricep and ties behind your knee.

Due to its oblique course, the sartorius muscle flexes, abducts, and externally rotates the thigh and flexes and internally rotates the leg.

When you utilize walking lunges, you are using the muscles used in walking. The stronger your hip flexor is, the stronger your core. Think about it, when you work “abs”, what tires out first? Your hip flexors and quads always. This exercise will help strengthen and build muscle throughout the leg. Not just quads or hamstrings or glutes. All the leg muscles.

2. Walking Stiff Leg Deadlifts

Very similar to walking lunges, except the knees don’t bend. It is a hinge from the hip. Keep your head in a position that keeps the crown facing the ceiling. 

Huge form note, if you look at the floor, you are putting undue strain on your low back. Keep your eyes forward and chin away from the chest. Who wants a double chin anyway?

Stiff leg deadlifts work the hamstring and glute tie-in (What’s the “tie-in”? It’s the booty part that can hold a pencil, but we don’t want to hold a pencil!!! When working that area, I say we are raising our assets.) 

The low back is also engaged, which helps low-back issues. Your core is activated to keep you from falling over. No million sit-ups are required. 

3. Weighted step ups

Once stairs are masted as children, we climb mountains. We climb on the furniture, we stand on chairs, we use drawers as ladders to get to the counter, we climb trees and fall. But we get back up.

Being able to step up onto objects is essential for living. Curbs, door jams, rocks, grass, garden hoses, and our own feet are everyday objects that we step around daily.

Hiking, climbing, zip-lining, swimming, dancing; think about all the activities you do that require stepping up. Stepping up from different angles works all the leg and glute muscles making your bones and muscles strong. 

It is essential to add weight, whether holding it or loading it (carrying it on your shoulders). Remember, your legs can move hundreds and hundreds of pounds. Legs love being pushed. That’s where the shape you desire waits for you. Heavy weights and these three moves if that’s all the exercises you can do. 

Have questions or need more ideas, reach out or comment below.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *