Fitness expert Brinda Sapat tells you how to get those well-toned legs you've always wanted.
How long have you stared at a picture of your favourite model and wondered how their legs are so shapely?
Here's some good news. It's not hard to get those gorgeous legs.
Just follow this quick aid! Without a moment to waste, let's get you going!
1. Set aside 30 minutes a day for a brisk walk, run or cycle
Find an uphill road to boost!
If dancing is more your thing, sign up for salsa, zumba or aerobics classes.
This will burn off the extra fat on your legs and tone them up too.
2. Take the stairs
Climbing up stairs works the leg muscles.
So use the steps all the time! And you'll see the difference.
3. Walk, walk, walk!
Walk wherever possible -- short distances, errands, chores, etc. It all adds up.
4. Socialise with physical activities
The idea is just to keep moving.
Ditch the dinners and meet your friends over a game of tennis or football, do a day trek, or go dancing.
Keep those legs moving and watch them shape up!
5. Exercise
Killer legs are not hard to achieve if you exercise regularly.
Try these 5 exercises out for 5 days of the week!
Squats
- Stand with your feet more than hip distance apart, and your arms out in front of you at shoulder height.
- Push your hip back and lower your body till your thighs are parallel to the floor.
- The knee must stay in line with the ankle and not come forward.
- Imagine yourself trying to sit on a chair placed way behind you.
- Press your heels into the floor and come up to a standing position, without locking your knees.
- Do two sets of 16 to 20 repetitions.
Lunges
- Stand and take a big step forward with the right leg. This is your start position.
- Lower your body by bending both knees. Keep the upper body erect.
- Try to lower your back leg knee towards the floor. Mentally focus your weight on the front leg.
- Press the front foot into the floor and come up to standing without locking the knee.
- Do two sets of 16 repetitions per leg.
Heel Raises
- This exercise will give your calves great shape.
- Stand on the edge of a step with one-third of your feet on the step and the rest hanging off.
- Come up as high as you can on the tip of your toes, then lower down.
- Do two sets of 16 to 20 repetitions.
Side Leg Raises
- Stand and take support of a wall if you need.
- Raise your right leg up to the side while squeezing your outer thigh. Keep your foot flexed (opposite of pointed) throughout the exercise.
- Lift and lower with control, imagining your leg lifting something heavy on the way up and resisting its pull on the way down.
- It's crucial not to swing the leg.
- Do two sets of 16 repetitions per leg.
Donkey Kicks
- Get into an all 4's position on the floor.
- Bring your right knee in towards the chest.
- Keep the foot flexed and then push it back and up towards the ceiling, using visualised resistance (pushing something heavy away from you).
- Bring the leg back with control.
- Do two sets of 16 reps per leg.
*Illustration used for representational purposes only.
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