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Moves for Sculpting Legs

 

These  toning moves from celebrity trainer Harley Pasternak,  will blast fat and build lean, sexy muscle. Of course, mix in basic cardio, like walking or jogging, for 30 minutes at least twice a week for maximum fat-burning and sculpting.

Skater Lunge

 

Start with feet shoulder-width apart and arms at side. Take a giant step back with left leg, crossing it diagonally behind right leg, while extending right arm out to side and swinging left across hips . Hop about 2 feet to the left and repeat on opposite side .
This is 1 rep. Do 3 sets of 20 reps.

Stiff-Legged Dead Lift

Stand with feet shoulder-width apart and knees slightly bent; hold a 5-pound dumbbell in each hand, palms facing front of thighs . With head up and shoulders back, inhale and push hips back (keep weight on heels), lowering torso as you slide weights down thighs . Slowly raise to starting position.
This is 1 rep. Do 3 sets of 20 reps.

Squat Jump

Stand with feet shoulder-width apart, arms at sides. Lower into a squat, but go only two thirds of the way down , then jump straight up with arms reaching toward ceiling. When you land, return to squat .
This is 1 rep. Do 3 sets of 20 reps.

Single-Leg Prone Curl

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For the single leg prone curl lie face down on the floor with elbows bends so you are propped up on your forearms. Rest the top of your left foot on top of your right heel. Bend your knees, treat your left leg like a weight, and use your right leg to lift it towards your behind, and then lower it back down to complete one rep. Do three sets of 20 repetitions to maximize the benefit of the exercise on the hamstrings.

Bridge

Lie face up with arms at sides, palms face down, knees bent and feet flat on floor . Contract abs and glutes; raise hips to form a straight line from shoulders to knees . Hold for 25 seconds.
This is 1 rep. Do 3 reps.

Source :Health magazine

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