Shape Up

A four-week ton­ing plan that will help you be the…

Health & Nutrition - - CONTENTS -

Work­outs to get those sexy legs

Mon­soon is syn­ony­mous with all styles shorts. And we’ve got one of the best work­outs around to help you hot­foot your legs into shape in no time. The trick to get­ting watch­wor­thy legs in weeks is ‘work­ing the mus­cles that create se­ri­ous def­i­ni­tion – the quadri­ceps, ham­strings and calf mus­cles’. The fol­low­ing rou­tine not only builds mus­cle but at­tacks your most

stub­born trou­ble zones (oth­er­wise known as your in­ner and outer thighs) – and yes, even re­duces the ap­pear­ance of dreaded cel­lulite. Think of your skin as a bal­loon. When it’s de­flated, it looks wrin­kled and dim­pled, and when it’s in­flated, it’s the op­po­site – so pump­ing up the un­der­ly­ing mus­cles will make your legs look tighter and smoother. Try this 20-minute rou­tine three times a week and in a month you’ll be hap­pily strut­ting your newly sculpted stuff. We ab­so­lutely guar­an­tee re­sults if you… l Do three to five ‘dou­ble duty’ car­dio work­outs per week – rou­tines that blast fat and strengthen your legs at the same time. (Try fast walk­ing, run­ning, in-line skat­ing or take a spin­ning or step class). l Work your largest mus­cles first and save your smaller, weaker ones for last when do­ing the ex­er­cises on the next page (or dur­ing your reg­u­lar rou­tine). Start with quads, then ham­strings, then calves. Be­cause mi­nor mus­cles tire faster, you risk zap­ping all your en­ergy if you work them be­fore larger ones. l Pump up the in­ten­sity of your work­out ev­ery few weeks. Once you’ve mas­tered this rou­tine, add light, five- to 10-pound an­kle weights to all moves ex­cept the ‘Stand­ing Bal­ance’ and ‘Ball Roll’. This will en­sure that you con­tinue to see re­sults. l Be sure you’re get­ting a bal­anced diet (about 50% of your daily calo­ries from carbs; about 25% from pro­tein; about 25% from fat). This is an ideal ra­tio for ex­er­cis­ers; it will give you enough en­ergy to re­ally power through your work­outs.

1 STEP DOWN (TONES QUADS)

A) Stand with both feet on a step (or the bot­tom step of a flight of stairs), arms at your sides. B) Step down with your left foot, let­ting your heel touch the floor (your right knee may ex­tend slightly past your toes), shift­ing your weight onto your right leg. En­gage the mus­cles in your right quad and slowly straighten your leg, lift­ing your left foot off the floor and back to start­ing po­si­tion. Switch legs and re­peat. Do two sets of 12 to 15 reps on each leg.

2 STAND­ING BAL­ANCE (QUADS)

A) Stand with your knees slightly bent, hands on your hips. Lift your right leg straight out be­hind you. Lower your torso un­til your body forms a ‘T’. Keep your back straight and the knee of your sup­port­ing left leg bent. B) Slowly bend your left knee more deeply (in this move, your knee may ex­tend slightly past your toes); pause, then straighten the stand­ing leg and re­peat. Do two sets of 10 reps on each leg.

3 BALL SQUAT (QUADS, AB­DUC­TORS)

A) Stand with your feet hip-width apart, knees slightly bent, hold­ing a small medicine ball (or pil­low) be­tween your thighs and arms at sides. B) Slowly squat (don’t al­low your knees to ex­tend past your toes), lift­ing your arms up in front of you and squeez­ing your in­ner thighs to­gether to hold the ball in place. Hold for one count, re­turn to start­ing po­si­tion. Do two to three sets of 15 to 20 reps.

A) Kneel on the floor, knees hip-width apart, hands resting on a large ex­er­cise ball in front of you (or rest your hands on the seat of a rolling desk chair). B) Slowly roll the ball (and your up­per body) for­ward un­til your back is in line with your thighs, keep­ing your knees bent. Con­tract your ham­strings and pull your body back to start­ing po­si­tion. Do two sets of 10 to 12 reps.

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