Summer Legs in 7 Minutes with 7 Moves!
Check out SEXY SUMMER LEGS in 7 on CTV Morning Live HERE!
Look around any gym and you rarely see people doing leg exercises. Men often think that leg muscles are not showy enough, let’s face it, I have never heard a woman say “flex your quads”. But both male and female will benefit from working those leg muscles. Here’s why…
Why we don’t work our legs?
Women often avoid doing leg exercises because of the fear of getting big muscles, but the truth is that muscle growth is linked to the amount of testosterone in your body! Men have 7-8 times more than us women. Therefore, it is difficult for women to build up large muscles because we have a smaller amount of testosterone.
Why should we work our legs?
For men, there are two good reasons for working your legs. Firstly, you will look ridiculous with a large upper body and skinny legs. Secondly and more importantly, if you are trying to get bigger, the muscles you work don’t just get big from working them alone. When many different muscle groups are worked simultaneously, putting the majority of your body under intense stress, muscle growth occurs all over the body. Working large muscle groups such as legs will produce growth hormone and testosterone that will be used all over the body.
For the ladies, doing resistance exercise on your legs will reduce your body fat by increasing your metabolism: your body works to repair and build muscle tissue and uses up calories to maintain that muscle mass. So you keep burning calories after the work out. In addition, you’ll reduce your chances of osteoporosis by putting your bones under stress therefore strengthening them. And of course, the ultimate outcome is toned, shapely legs.
Summer legs in 7 minutes with 7 moves!
1 min of each!
(Working the Glutes, Quads, and Calves – all you need is dumbbells)
1. Dumbbell Romanian deadlift: This from of deadlifting creates a love hate relationship for the hamstrings!
-Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up.
2. Dumbbell front squat:
-Start with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.
3. Dumbbell pistol squat: This is much trickier than it looks, if you’re new to this move, start without the dumbbells!
-Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and I mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.
4. Dumbbell Bulgarian split squat: This may make you squat so much you nearly split your pants!
-Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.
*use step on set!
5. Dumbbell side lunge: Feeling a little sideways?
-Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.
6. Dumbbell leg curl:
Lie down on the floor on your stomach with your legs straight and feet close to the dumbbell. Place your feet on either side of the dumbbell. Squeeze the dumbbell between your feet and bend your knees to lift it off the floor. The top weight on the dumbbell will rest on the bottom of your feet. Bend your knees slowly up toward your butt, keeping the bottoms of your feet facing the ceiling throughout the movement. Stop at the top and slowly lower the weight back down. Stop just before the dumbbell touches the floor and repeat. *Perform the exercise lying on a flat bench if you would like more of a challenge at the bottom of the movement. The bench allows you to straighten your legs completely at the bottom.
7. Wall sit: Make sure your legs are at a 90-degree angle, press your back against the wall, and hold it until you absolutely can’t hold it any longer. *Place your hands on top of your head or hold them out in front to add a little work for your shoulders. But whatever you do, don’t cheat and rest them on your thighs!
And there you have it…SEXY SUMMER LEGS!!!!!!!