Exercises For Great Legs

by: cellulite187

-Legs Workout for the Quadriceps- quadriceps is the big muscles in the front of the upper leg. Having strong quads will really help with the whole strength of the leg. These muscles are very powerful when trained right and for a woman can mean some really nice curves. Here are the important moves for your quadriceps muscle:
Squat – The squat is by far the best leg workout for the quadriceps. To heat things up more, add heavy dumbbells to the equation. Hold them either at your sides or on your shoulders. Perform around 40 of these.
Front Lunge – To make this move effective; go forward slowly to engage the quads more. You can add dumbbells to this exercise as well.
-Legs Workout for the Calves- You can identify easily when a woman is fit when you see a nice shapely calf at the end of her legs. They can be a difficult muscle to work and usually only appear after months of running every day. But if you do it right, you can start seeing those puppies after just a few weeks. Try to raise your calf; you can either do it in a rocking motion from your heels to your toes. You can do it with one foot for a greater challenge. You can also do it seated on an exercise ball.
-Legs Workout for the Hamstrings- This part of the body gets a little closer to the tush. When worked right, it will give a good cut between your legs and your butt, a very good thing when wearing tight jeans.
Deadlifts – This move is a reproduction of a very familiar move you do everyday:            lift things up. When you bend over and stand back up, that is essentially a deadlift. Obviously you may want more resistance for a better legs workout. You can do it one legged or with added weight. Both will work.
Exercise Ball Roll – This is obviously done, as the name implies, with an exercise ball. Lie on your back with both heels resting on the ball. Push your body up to form a straight line from your heels to your shoulders. Point one leg up in the air and roll the ball in toward your body with the other heel. Do it again with the opposite leg. This is a little more difficult leg workout for the hamstrings.
-Leg Workout for the Thighs- The inner and outer thighs are a common problem area for women. These are technically called the abductors and adductors. The great leg exercise for these muscles is the Leg lifts, to do that you have to lay on your side on do this standing up; either way it targets your thigh. For the outer thigh, lift the outer leg up or out. With the inner thigh, work the inner leg up or in.

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