Most often when exercising, the little muscle groups that tighten and tone the body are overlooked. The little muscles are important to help balance the body. Here is one of my favorite leg workouts that focus on the little muscle groups to give you long lean legs. I am taking you back old school!
*Please consult your doctor before beginning any exercise program. I have included YouTube videos to help you understand the exercise.
Beginners: 2 sets of 15 reps
Intermediate: 3 sets of 20 reps
Advanced: 4 sets of 25 reps
Lying down on side– (do both sides)
Side leg lifts http://www.youtube.com/watch?v=BN12MCCJ6uA&feature=related
Inner thigh leg lifts http://www.youtube.com/watch?v=5OQXAm7JKuM
Leg circles forward http://www.youtube.com/watch?v=nLL2hp61-sI
Leg circles backward http://www.youtube.com/watch?v=nLL2hp61-sI
On all fours– (keep core tight, do not let hang)
Fire hydrant leg lifts (yes, like a dog! LOL)
http://www.youtube.com/watch?v=N2A6n-zJL9g&feature=relmfu
the 2nd exercise in this video
Glute squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again) http://www.youtube.com/watch?v=N2A6n-zJL9g&feature=relmfu the first exercise in this video
Fire hydrant kicks (last exercise in this video) http://www.youtube.com/watch?v=N2A6n-zJL9g&feature=relmfu
Laying on back-
Floor bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)
http://www.youtube.com/watch?v=CUNiGFvb0qY&feature=relmfu
Repeat from the top until you have completed desired sets.
XOXO,
Marzia
