Of course you want to strut around in your favourite spring dresses this season, and that means getting your gams looking gorgeous. These leg exercises are quick, efficient and can be done just about anywhere with little or no equipment!
Skipping
Start your workout off with five minutes of easy skipping. If you don’t have a jump rope, simply hop or run on the spot. This will warm up your legs and give you a little cardio boost.
Calf raises
Begin with your feet in line with your hips and toes pointed straight ahead. Knees, ankles and feet should all be in line. Gently raise your heels off the ground to as elevated a position as is comfortable. Return to half a centimetre off the floor. Repeat 20 times. Make sure your heels never rest on the floor in between reps. This will keep your calf muscles activated throughout. When you are comfortable with this exercise, you can lift one foot off the ground, shifting all the weight onto one leg. Perform 10–15 lifts on each foot. You can also hold on to dumbells or any heavy items you have around the house to increase the weight being lifted.
Leg raises
Find a secure item to hold on to, such as a door frame, chair or bookcase. Hold on to it with one hand for stability. Extend one leg in front of you at a 45-degree angle. Keeping your leg straight, lift it off the ground as high as you can while keeping your hips in the same position (don’t let them tilt or move out of line). Return your leg to just hovering above the floor. Repeat 20–30 times. Extend your leg to the side. Again, lift your leg into the air 20–30 times. Extend your leg to the back and lift 20–30 times. Repeat with opposite leg.
Squats
Begin with legs shoulder width apart or slightly wider. Hips, knees and feet should all be facing forward. Slowly bring your bum down as though you are moving to sit in a chair. The weight should be kept as far back as possible so you are not putting unnecessary pressure on your knees. Return to standing. Repeat 12–15 times and then rest. Do this a total of three times. You can add weights for extra strength-training.
Inner leg lifts
Begin by lying on your left side with legs, bum and torso in line. You can prop yourself on your elbow if that’s more comfortable. Place your right foot on the floor with knee bent and facing up toward the ceiling. Your left leg should remain extended and in line with your body. Lift your left leg off the floor, using your inner leg muscles. Return to hovering an inch above floor. Repeat 20–30 times. Do the same on right side.
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