Friday, 20 March 2015

6 Exercises That Gives You Toned Legs Like Models

#Lifestyle



To those looking for a more toned legs like me or exercises for the legs, this article is for you. I hope you get inspired by it. I definitely will! I can't wait to get started with these exercises! I love the way these exercises were demonstrated. Super excited! ENJOY!

Article from cosmopolitan.com 
''Yes, the longest-legged models benefit from a set of fabulous genes. But certain exercises can lengthen your own leg muscles and make them look a little more like the ones you see on fashion show runways. 


Start with the moves below, designed by Rachel Piskin, co-founder of ChaiseFitness in Manhattan, to sculpt long, lean leg muscles. They're demoed by pro model Claire Vanbeber, 22, who walked in five fashion shows (Charlotte Ronson, Zangtoi, Maria Ke Fisherman, Azede Jean-Pierre, Stella Nolasco) during her first New York Fashion Week, and is currently vying for gigs in this winter's New York Fashion Week.  
Complete 20 reps of each exercise on each side before moving on to the following exercise. 
Perform the whole shebang a few times a week to see results. (All you need is a Theraband
or a pair of tights, if you don't have a band.)


1. Pencil Side Leg: 

Stand with your hands on your hips and your feet together. From this position, soften your left
knee and lift your right knee straight out to the side, and lower it to nearly touch your toes to 
the ground. Pulse back up two times. On the last pulse, touch just your right toes to the
ground, transfer your weight to the right leg, and bring your left toes to meet your right toes, 
keeping your heels off the ground the whole time. Next, step back out with your left foot, 
and bring your right foot to meet your left to complete one rep. 
What it does: Promotes posture, core strength, balance, and inner and outer thighs, calves, 
and ankles.

2. Bow and Arrow Lunge: 

Stand with both arms extended in front of you at shoulder-height. Take a large step 
forward with your left leg. From this position, bend both knees to 90-degree angles, and 
lower into a forward lunge. Push through your left heel to come back up to standing position. 
Next, rotate your right toes to point toward the right, and plant your right heel as you bend your 
right arm to drive the right  elbow across your chest and out to the right side. Keeping your 
shoulders over your hips, bend both knees and lower down into a plié. Press up through your 
heels, turn your right toes to your left, and extend the right arm straight in front of you to 
complete one rep. 
What it does: Builds core strength and balance, lengthens the quads, and strengthens your 
glutes and inner and outer thighs. 

3. Curtesy Passé: 

Grab both ends of the Theraband (or tights) and hold them together with one fist over the 
other. Then, place your left foot in the center of the band with your toes turned slightly out. 
Keeping the band taut and close to the center of your chest, cross your right leg behind your 
body, and bend both knees to lower your body into a curtsy lunge. At the same time, shift your
fists over your left hip, and pull the band up toward your chin with your elbows out to the sides. 
From this position, press up through your left heel to stand and bring your arms back to starting 
position. Next, drive your right knee out to the right side as you bring your right toes toward your 
standing knee. Step back into a curtsy lunge to complete one rep. 
What it does: Strengthens your core, improves your balance, works your glutes 
and hamstrings.

4. Arabesque Lunge: 

Hold one end of the Theraband (or tights) in each hand, and place your left foot in the center 
of the band. Extend both hands straight out in front of you to form a V with your arms.
Without dropping them, take a large step behind you with your right leg, and bend both knees
to lower your body into a backward lung. Pulse twice, then press up through the left leg, hinge
forward from the waist to lift your back leg up off the floor, and point the right toes behind 
you.   
What it does: Builds core strength, improves your balance, and strengthens the glutes, 
hamstrings, and inner thighs. 

5. Side Leg Extension: 

Wrap one end of the Theraband (or tights) a few times around each hand, and kneel on 
your left knee with your left palm on the ground and your right hand extended straight up. 
Extend your right leg straight out to the side and point your toes. From this position, move
only the right leg as you engage the outer thigh to lift your right leg straight up toward the 
ceiling. Lower back down to the floor with control to complete one rep. 
What it does: Strengthens the glutes and outer thighs, and lengthens the quads. 

6. Kneeling Knee Dip

Get on your hands and knees with your shoulders stacked over your wrists and your knees under
your hips. Cross your left knee and foot over your right calf. Without changing the angle of your 
knee and foot, drive your left knee straight out to the side, then lower it back to starting position 
with control to complete one rep. 
What it does: Strengthens the glutes, hamstrings, inner thighs, and outer thighs''.
Be Inspired To Look And Feel Healthy
I hope you were inspired by this post. I sure was! I can't wait to add this to my exercise routine
Please do share this post with others to inspire them too.
Yours Truly
Chidinma 







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