SHE'S GOT LEGS

SHE'S GOT LEGS

  

This Section Will Cover How To Tone & Tighten The QUADS, HAMSTRINGS, GLUTES, INNER/OUTTER THIGHS & CALVES.

So Get Your “BUTT” In Gear & Get Ready To Show Off Your NEW Sexy Lower Body!

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There is no question that shapely thighs help define the female physique.  Not only does a great pair of legs help radiate femininity, it allows us women to wear the shortest of skirts with the utmost confidence. 

Unfortunately, some women are extremely hesitant when it comes to training their lower body as they believe it will make their legs “bulky” and “thick”.  This is just not true! In fact, your legs will become shapelier and appear leaner.  By working out your lower body, you will actually help strip away excess body fat and reveal tight, toned tights. 

The quads are made up of four frontal muscles.  Three of these muscles function as one unit and cannot be individually isolated during training.  However, by using a variety of leg exercises will help stimulate all regions of the quads. 

Personally, I make sure to always use both compound movements (movements using more than one and isolation movements (movements joint) using only one joint).  I pick 2 or 3 different exercises from both movements performing 3 sets per exercise and 15 repetitions. 

Below you will find a list of quad exercises, as well as hamstring, glute and calve exercises, from both lists.

    

Quads

Compound                 Isolation

Leg Press                 Leg Extension

Squat                        One-Leg  Extension

Front Squat              Adduction

Hack Squat              Abduction

Jump Squat     

Pile Squat

Sissy Squat

Lunge

Walking Lunge

Side Lunge

Step Ups             

Hamstrings/Glutes

Compound                 Isolation  

Glute Kickback          Lying Leg Curls

Lunges                        Seated Leg Curls

Flutter Kicks              Butt Lift

Dead Lift                     Leg Lift

Good Mornings         One-Leg Kickback                                                      

Calves Isolation

Ankle Circles

Seated Calve Raises

Calf Press-Press Machine

Standing Calf Raises

Donkey Calf Raises 

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***Please note that these are simply suggestions, that’s only what they are.  All of my workouts/diets were trial and error.  If my suggestions do not work for you, find what will until you succeed.  It may take time and that’s okay.  Also please get a second opinion from your doctor and/or physician before attempting any new diets, new workouts, or advice resulting from the use of this website.***