Image : http://www.flickr.com
Do you want great looking legs? Legs that turn heads? Legs that don't require stockings to look great? Well its easier than you think?
Follow my easy leg and bun's burner to shape up fast!
My favorite exercise for a shapely bottom and thighs is the squat. Squats are the best exercise for shaping not only your bum, but also your thighs. I personally love Squats and when done correctly they can result in shapely legs and a toned tight bottom.
The problem with them is that if not performed correctly they can lead to injury to the knees, which in some cases can permanently hinder our exercise program.
Proper form and technique is a must when learning how to squat and always start out slowly and if possible watch your side profile in a full length mirror while sitting back onto a chair placed behind you this will keep your weight back and down and stop your knees shooting out over the toes.
While performing squats it is important to stand up straight, and have your feet shoulder width apart. You should keep this posture back up straight during the whole squat.
The main thing you need to remember when performing squats is that you should never let your knees go over your toes; you should always be able to see your toes. The best way to describe this is to bend knees slightly, then pretend you are sitting down on a public toilet seat, and don't want to touch the seat ( I know you have all done this so think of this and visualize as you squat down ) simply push your bum backwards and down at the same time.
Starting from the standing position you need to slowly squat down till your thighs are parallel to the floor, Hold this position for 3 seconds on the way back up squeeze your bum muscles together and keep your abs tight throughout the entire movement.
Then push up through your heels to the starting position, you can hold your arms out in front for balance.
The key to this exercise is to go slowly. The slower you squat down and the slower you stand up again the more your muscles will work. The 3 second pause in the middle is also important. Start by doing 15 of these squats four days a week. Add another set of 10 squats to the 15 over the next four weeks, so that by week four you should be doing 2 sets one of 15 repetitions followed by one of 10 repetitions four days a week.
Once you have mastered this add some weight 2-4 kg dumbbells on your shoulders will give you extra resistance and work into the abs.
At this point you may need to add an extra set in start higher with the 1st set at 20 and work down.
Another great way to get a great abdominal workout at the same time is to hold a dumbbell on end Horizontal at eye level not over head but forward and squat.
There are many variations to the squat you could use a step and do side squats place one foot up on the 1st step and squat backwards keeping the same form as the standard squat.
This can also be done with a knee lift for added resistance so you simply squat and bring the left knee up, doing 10 on each leg after your standard squat set.
You will notice a significant different in your bum after four weeks of these exercises, and best of all they will only take minutes of your time.
If you really want to make a significant different in this area it's a good idea to pick an exercise such as swimming, running, biking, gym classes, boot camp etc.
If you can try to get some cardio intensive exercise in every day this will ensure that you get your heart moving, and in turn will start the fat burning process and you will soon see those tight buns.
Yours in health and Fitness
Charlotte Parker
Gold Coast Certified Personal Trainer
Related : Easter Product Store
