You're 3 steps from leaner legs!

"There are only two options regarding commitment. You're either IN or you're OUT. There's no such thing as life in-between."
- Pat Riley

Some people have a lot of body fat to lose, and performing lunges, squats and the like is simply too uncomfortable at this point. You want some simple exercises that you can perform in your home without struggle or fear of injury.

I want to start you on your journey to leaner legs, so I’ve designed a leg workout that will get you on the right track.

Let’s not forget the first golden rule: total body fat needs to be reduced to make your legs lean and sexy. As you move towards your goal of leaner legs, you’ll need to be consistent with your nutrition plan, slightly and carefully increase your exercise time; and focus on losing fat slowly week to week. This patient process will shed fat, preserve muscle and make you look tighter each month.

Concerning overall workouts, beginners should perform two 20 minute whole body weight training routines on alternate days of the week along with three days of moderate cardiovascular exercise for 20-30 minutes.

If you don’t follow the above programme, try to build it into your routine slowly and with care. Then, add my speciality leaner leg routine when your fitness level increases.

This workout only needs to be done once or twice per week on alternative days. Take your time with the exercises and focus on precise form. Your goal should be to isolate the leg muscles and create a slight burn - which you’ll enjoy because you’ll know your leg muscles are working to the fullest.

THE LEANER LEGS WORKOUT

A. Ankle Weight Supine Leg Lift
Starting Position
- Place an ankle weight on your left ankle.
- Sit on a mat and lean back so your upper body is resting on your forearms.
- Bend the right leg so the knee forms a 45 degree angle with your left leg out straight in front of you with a slight bend in the knee.
- Your head and neck should be relaxed.

Movement
- Contracting the quadriceps muscles, raise the left leg until it is parallel with the upper right leg.
- Slowly return to the starting position.
- After completing the set on the left side, repeat on the right side.

Key Points
- Exhale while lifting the weight and inhale while returning to the starting position.
- If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Perform two sets of 20 slow and controlled repetitions on each side. Wait 30 seconds after the second set and then begin the next exercise.

B. Kneeling Side Leg Kicks
Starting Position
- Kneel on the right knee and place the right palm on the floor with fingers spread for stability.
- Keep the torso and hips in alignment.
- Lift the left leg up so the torso and upper leg are in a straight line and parallel with the floor.
- Bend the left knee and place the left hand behind the head.
- Keep the chest lifted and the spine, including the head, in neutral alignment.

Movement
- Contracting the outer thigh, extend the lower left leg straight out, keeping the foot in line with the leg and the toe pointed.
- Slowly return to the starting position.
- After completing the set on the left side, repeat on the right side.

Key Points
- Exhale while extending the leg out and inhale while returning to the starting position.
- Don’t let your body sag. If you cannot perform the repetitions, practice holding the posture for several seconds and build up your strength.

Perform two sets of 20 slow and controlled repetitions on each side. Remember to fully contract the thigh - don’t just snap out the leg. After the second set, immediately go to the next exercise.

C. Lying Double Leg Curl
Starting Position
- Lie on your stomach with both hands under your head for comfort.
- Ankle weights may be worn to increase intensity.

Movement
- Contracting the hamstrings muscles (back of the leg), curl both legs toward your butt, stopping when your knees are at a 90 degree angle.
- Slowly return to the starting position.

Key Points
- Exhale while you curl your legs up and inhale while returning to the starting position.
- Perform two sets of 15 slow and controlled repetitions.

After you’ve mastered these movements, begin to add more difficult exercises such as the stationary lunge and chair squats.

The process of losing fat and getting tight legs takes time. It’s important that you begin with exercises that are comfortable. However, after a certain time period (usually a couple of months), it’s important to make the next level of progression.

As you watch your legs get leaner month to month, your perspiration will become your inspiration!

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Thanks to tescodiets.com who have provided this article.