Show off your shapely pins in just one month with our lengthening and strengthening workout.
With the weather being so warm nowadays, it’s time to ditch the tights and show off toned legs with our 30-day workout. “Strong legs don’t just look great, they’re also important to make sure your upper body is supported,” says personal trainer Lucy Gornall. And those leg muscles are big, so giving them a workout means plenty of calorie burning. What’s more, you’ll increase muscle tone, which decreases with age. Here’s how to trim and tone your pair.
HERE’S YOUR CHALLENGE CHART: GET TICKING!
1
5 x Standing calf raise
5 x Squat
5 x Single leg lift
2
7 x Standing calf raise
7 x Squat
7 x Single leg lift
3
9 x Standing calf raise
9 x Squat
9 x Single leg lift
4
Rest Day
5
11 x Standing calf raise
11 x Squat
11 x Single leg lift
6
13 x Standing calf raise
13 x Squat
13 x Single leg lift
7
15 x Standing calf raise
15 x Squat
15 x Single leg lift
8
Rest Day
9
17 x Standing calf raise
17 x Squat
17 x Single leg lift
10
19 x Standing calf raise
19 x Squat
19 x Single leg lift
11
21 x Standing calf raise
21 x Squat
21 x Single leg lift
12
Rest Day
13
21 x Standing calf raise
21 x Squat
21 x Single leg lift
14
25 x Standing calf raise
25 x Squat
25 x Single leg lift
15
Rest Day
YOUR TOP TONING MOVES
This workout will target all your leg muscles, including hamstrings and quads (the front and back of your thighs) and calves – key for all you ballet flat lovers, who tend to neglect this area.
BASIC MOVES
SQUATS
Stand with feet hip-width apart. Bend knees and push bottom back and down into a squat position. Keep chest up and look forward. Push up through your legs and return to start.
TIP: This is great for quads.
STANDING CALF RAISES
Stand with feet together and slowly rise up onto your tiptoes. Hold and lower back down. You can also do this on the edge of a step. Stand with the majority of your foot hanging off the back of the step. Push down into your toes, so heels rise. Lower back down.
TIP: This is great for boosting balance.
SINGLE LEG LIFTS
Use a chair or the edge of the sofa. Lie on your back arms by your sides, left foot on the chair, right leg straight up in the air. Press left foot into the chair and lift your whole body off the floor, without moving your head and shoulders. Lower down and repeat on other side to complete one rep.
TIP: Use a Swiss ball to make it more challenging.
ADVANCE MOVES
SQUATS WITH WEIGHTS
Perform a squat while holding a dumbbell in both hands. Elbows should be bent so the dumbbell is held close to your body. Choose a weight that will challenge you, but don’t sacrifice your form for a heavier dumbbell, as you could injure yourself.
TIP: Avoid bending your knees over your toes.
CALF RAISE WITH DUMBBELL
Perform a calf raise (see left), this time holding a dumbbell in each hand.
TIP: You could also try performing this on one leg at a time to ensure one side isn’t overworked.
ROMANIAN DEADLIFTS
Stand with feet hip-width apart, knees soft, torso upright. Holding a dumbbell in each hand, hang down in front of your body in overhand grip. Push your bottom back, keeping legs fairly straight – your torso should end up almost parallel to the floor. Ensure your head and neck stay in line with your torso. Then push your bottom forward again – your torso should follow – until you’re back in the starting position.
TIP: This will work hamstrings and glutes.
16
5 x Calf raise with dumbbell
5 x Squat with dumbbell
5 x Romanian deadlift
17
7 x Calf raise with dumbbell
7 x Squat with dumbbell
7 x Romanian deadlift
18
9 x Calf raise with dumbbell
9 x Squat with dumbbell
9 x Romanian deadlift
19
Rest Day
20
11 x Calf raise with dumbbell
11 x Squat with dumbbell
11 x Romanian deadlift
21
13 x Calf raise with dumbbell
13 x Squat with dumbbell
13 x Romanian deadlift
22
15 x Calf raise with dumbbell
15 x Squat with dumbbell
15 x Romanian deadlift
23
Rest Day
24
17 x Calf raise with dumbbell
17 x Squat with dumbbell
17 x Romanian deadlift
25
19 x Calf raise with dumbbell
19 x Squat with dumbbell
19 x Romanian deadlift
26
21 x Calf raise with dumbbell
21 x Squat with dumbbell
21 x Romanian deadlift
27
Rest Day
28
23 x Calf raise with dumbbell
23 x Squat with dumbbell
23 x Romanian deadlift
29
25 x Calf raise with dumbbell
25 x Squat with dumbbell
25 x Romanian deadlift
30
Rest Day
TIP Stretch before and after your workout to avoid injury. Factor in rest days to encourage muscle growth.
TEXT: BAUERSYNDICATION.COM.AU / ADDITIONAL REPORTING: SEAH PEI JUN
