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Sensational Legs in Only 3 Moves

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Advanced Exercises

1. Lunge and Curtsy

  • Target: back, glutes, inner thighs, hamstrings
  • Stand with feet hip-width apart, knees slightly bent and abs engaged.
  • Lunge to the left side with left leg, bending knee 90 degrees and shifting weight behind you; keep left knee over heel, right leg straight and left foot facing forward (not shown).
  • Immediately lift left knee back toward chest, then cross the leg behind you, bending both knees into a curtsy.
  • Do 12 times; switch sides and repeat.

2. One-Leg Dead Lift

  • Target: abs, glutes, hamstrings
  • Hold a 5-pound dumbbell in each hand. Lunge behind you with right leg, keeping left knee over ankle and right leg straight.
  • Lean forward, keeping your back straight, abs engaged and head facing forward; try to bring weights below your left knee.
  • Lift through hamstrings, butt, and core to pull yourself back up to a standing position. Do 12 reps.
  • Switch sides; repeat.

3. Toe Touch

  • Target: glutes, hamstrings
  • Stand tall, with feet hip-distance apart, abs engaged. Lean upper body forward, touching the floor in front of your toes.
  • Keeping your fingers (or palms if you're able to) on the floor, point left toes and lift left leg behind you as high as you can without moving hips.
  • Pulse up 12 times, then hold for 12 counts.
  • Return to start.
  • Switch legs; repeat.

Originally published in FITNESS magazine, March 2007.

 

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