Sensational Legs in Only 3 Moves
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No matter what your fitness level, you'll tone your thighs, quads, glutes, and hamstrings with these three exercises.
Beginner Exercises
Want firm, sexy thighs and a lifted butt? Try this quickie workout plan from Kacy Duke, creative consultant for Equinox Fitness Clubs in New York City.
What You'll Need
A chair, a pair of 5-pound dumbbells, and a mat
1. Lift Series
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- Target: abs, glutes, hamstrings
- Hold chair and hinge forward to a flat back.
- Bend left knee, engage abs, squeeze glutes, and lift right leg behind you. Lower and lift 12 times.
- Repeat with toes pointed, then with foot flexed.
- Switch legs; repeat series.
2. Ballet Pose
- Target: abs, quads, hamstrings
- Hold chair in front of you and hinge forward until back is flat and parallel to floor. Keep abs engaged and shoulders down.
- Lift right leg behind you, foot flexed, left knee slightly bent (not shown).
- Keeping head down, bring right knee toward chest, then quickly kick it back out.
- Do 12 times; switch legs.
3. Rocking Kick
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- Target: abs, glutes, hamstrings
- Place left hand on chair and point right toes.
- Engage abs and lift right leg back while hinging forward.
- Touch floor with right hand, then pull upper body up and lower right leg (like a seesaw).
- Do 12 times; switch legs and repeat.
Next: Intermediate Exercises
