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Five Moves to Get Killer Legs for Summer

Jun 12, 2012 09:34AM

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Written by Iris Wang Photos of and by Iris Wang

Ladies, summer is finally here and it’s time to take out those sexy shorts!  Don’t you want nice, toned legs to go with that sexy bikini bottom you’ve wanted to wear since you bought it? Well, now you can. Here are five simple moves you can do in your backyard. Let’s start up beach season with killer legs!

 

LUNGES

Target: Quadriceps Reps: 5 sets of 10

Things to remember:

  • Your knees should be at a 90 degree angle with your back straight
  •  Make sure to keep all your weight at your back toes as you lunge forward
  • Keep ankle below your mid knee
  • Don’t let your knee hit the ground
  • Don’t forget to BREATHE!
Step 1: Bend your knee forward with your right leg

Step 2: Go back to center

Step 3: Bend your knee to the right with your right leg

Step 4: Go back to center

Step 5: Bend your knee back with your right leg

Step 6: Go back to center

Step 7: Alternate with left leg

Step 8: Repeat 5 times each leg

 

SIDE KICKS Target: Inner Thighs Reps: 8 sets of 15

Things to remember:

  • Make sure hips are stacked
  • Control your legs
  • Breathe
Step 1. Lay on your side with your body in a straight line

Step 2. Move your legs a few inches in front of your hips

Step 3. Turn your top leg out and kick without letting your hips move

Step 4.  Lower your leg down slowly with control

Step 5. Repeat and Alternate legs

 

INNER THIGH LIFTS Target: Inner Thighs Reps: 8 sets of 15

Step 1:

Lay on your side with your body in a straight line

Step 2: Bend the knee that is farthest from where you’re facing

Step 3: Place the foot of your bent knee over the thigh with the straightened leg

Step 4: Lift straightened leg a few inches off the ground

Step 5: Slowly and with control, lower the leg

Step 6: Repeat and alternate legs

 

LEG KICKS Target: Hamstrings, Glutes, Outer thighs Reps: 5 sets of 10

Things to Remember:

  • Keep hips and lower back in the proper position
  • Control legs
  • Breathe
Step 1: Start on your hands and knees

Step 2: With one of your bent knees, raise your thigh to the side

Step 3: Kick the lifted leg back

Step 4: Repeat and alternate legs

 

Plié Calf Raises Target: Quadriceps, Calves Reps: 5 sets of 15

Things to remember:

  • Contract core
  • Keep back straight
  • Breathe
Step 1: Stand with your feet wider than hip-width apart

Step 2: Point toes outward

Step 3: Squat down keeping your back straight

Step  4: Stand up slowly onto your toes, lifting heels off the ground

Step 5: Hold position for 5 seconds

Step 6: Lower heels onto floor slowly

Step  7: Repeat

 

With these five moves, you are bound to make some hearts stop with those killer legs of yours!