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Workout for summer-ready legs
Skirt season is here, and it is very likely that you’ll be baring your legs during the warmer months ahead. Do you dream of sexy legs, from firm thighs to toned calves? We’ve got your targeted workout (as well as a few tips), right here!
Stand with the balls of your feet on a raised platform (stairs, books, etc.); place your legs shoulder-width apart, and your toes pointing forward. Lower your heels towards the floor until you feel a stretch in your calves.
Keeping your knees straight but not locked, raise yourself onto the tips of your toes.
Do three sets of 12 repetitions.
Advanced version: perform the same exercise, but one leg at a time.
Sit in a chair with your back straight.
Place your two feet on the ground, shoulder-width apart.
Raise your heels as high as you can, making sure your toes are still touching the ground, and hold the position for three seconds. Then, lower the heels back to the ground.
Do two sets of 20 repetitions.
Advanced version: hold a soup can in each hand, placing your hands on each knee.
.jpg) Lie on your left side and place your head in the palm of your left hand.
Fold your right leg in front of your left leg so that your right foot is in front of your left knee (or a bit lower, depending on your level of flexibility).
Once the position is maintained, attempt to raise and then lower your left leg.
Do 3 series of 20 repetitions for each leg.
Rules of thumb for working your calves: · Your calves are used all throughout the day, so they are accustomed to effort and endurance. What’s more, during training, all movements involving the lower limbs take part in strengthening the calves.
· Experts recommend three exercise sessions for your calves per week, each composed of long series of about 20 repetitions.
· That said, it is recommended to vary the movements and frequency of sessions to avoid stagnation. You can also shorten your recovery periods to increase the intensity. (The recommended rest period between sets is one minute or less).
· For best results, execute movements fully and exert a strong contraction at the end of the series.
For (lots!) more exercises, be sure to check out our Exercise Finder.
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April 16, 2012 at 9:50 amThis comment was removed by staff. -
naomi nickerson
April 16, 2012 at 11:13 amCant wait to try it out :) -
Tanya
April 17, 2012 at 10:55 pmGood exercises but remember to stretch afterwards or you risk injury and bulkiness!
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