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January 27, 2016

Top 5 Slim & Tone Leg Exercises Used by Print & Runway Models

Stilettos, skinny jeans and leggings, oh my!

No matter the season, sexy legs are ALWAYS in style. Whether you want to lean out or tone up your legs, these 5 moves can help you achieve that sexy shape! And all you need is an exercise mat, stability ball and 8- to 10-pound dumbells (for added difficulty).

Before starting, warm up for 5 minutes with light cardio.

 

1. Tree Stand: Thighs, Butt and Core!

Get ready to show off your balance skills! Keeping your back straight and core tight, bend at the waist and raise your right leg and both arms to create a “T” shape. And now for the fun part! Squeeze your right glute to raise your right leg 3 inches higher, hold for 2 seconds and return to parallel. Repeat 8-12 times before switching sides.

 

2. Squats: Thighs, inner thighs and butt

We all LOVE to squat right? But in case you haven’t done this leg day staple recently, get ready for a butt-kicking! Place your feet wider than hip-width apart with your toes slightly angled out. Set your butt back as you bend at the knees, keeping them in line with your ankles. Keep your chest up. Hold the squat for 3 seconds at the bottom before pressing through you heels to standing. Repeat 8-12 times.

3. Walking Lunges: Inner/outer thighs, butt, quads and hamstrings

Make sure you have room for a few steps before starting this one! Standing with feet hip width apart again, take a large step forward with your right leg. Bend BOTH knees as you lower to the ground until you right thigh is parallel to the floor and left knee is almost to the ground (both knees should create a 90 degree angle!). Keeping your body upright and right knee behind your toes push through you right heel and step your left leg up to your right as you return to standing. Alternating sides, perform 8 to 12 reps.

 

4. Kneeling Hamstring Curl: Hamstrings

Time to hit the floor! Place your forearms and both knees on the ground, keeping a straight back and your shoulders directly under your shoulders. Extend your right leg straight behind you toward the ceiling. Then bend at the knee, bringing your heel to your butt and contract your hamstring throughout. Extend the leg back to straight. Without lowering your right leg, repeat 15-20 times before switching sides.

 

5. Rolling Hamstring Curl: Thighs, hips, butt, calves, core

Last move! Grab your stability ball. Lie on your back with you heels resting on top of the ball. Tighten your abs and lift your hips into a bridge. Keeping your back straight and abs engaged, bend your legs and roll the ball toward you until your soles touch the ball. Straighten your legs. Keeping your hips raised, perform 8-12 reps.

 

If you’re feeling strong, increase the difficulty of these moves by holding your dumbells during the squats and walking lunges. Perform these exercises 2-3 times per week on non-consecutive days, and you could be KILLING IT in those skinny jeans on your next night out!