Site Navigation

Firmer Legs Moves

Are you sculpting firmer legs? How about a set of 4 moves you can add to your routine that work your lower body?

You will need two sets of dumbbells: one heavier set and one medium set. You can start with lower weights and increase as you go.

You will be doing two sets of these moves and can also engage yourself to increase the number of reps and sets as you continue and see improvement.


Curtsy Lunges with Dumbbells
While holding your lighter dumbbells one in each hand, stand with your feet hip-width apart. Step your left leg behind and across your right leg with keeping your shoulders and hips square. Your knees will be at a 90-degree bend. Return your left foot to the start position and repeat on the other side. It is one rep when you do both sides–complete 20 reps.

This move works your quads, butt, calves, hamstrings, and thighs.

Plie Squat with a Weight
This is a plie squat. Stand with your feet wide and toes turned out.  Use a heavier dumbbell and hold it vertically with both hands at your chest height. Squat while pushing your knees out and then push back up. Squeeze your legs and rear when you squat; you can hold a weight to increase the intensity–complete 20 reps.

This move works quads, hamstrings, calves, thighs, and your butt.

Side Lunge with a Weight
Use one weight held by both hands and stand with your feet together. Keep your left leg straight and step sideways as far as you can with your right foot. Keep your right knee bent and lower your hips. Make sure both feet are facing forward.  Push back to the starting position. Repeat on the opposite side for one complete rep — complete 20 reps.

This move works your butt, hamstrings, calves, and thighs.

Weighted Bridge Work
Lie on the ground face up and knees bent while keeping your feet flat and hold a weight across your hips. Lift your hips while you hold your knees firm. Hold this pose for 3 seconds and drop your hips slowly back down — complete 20 reps.

This move works your butt and hamstrings.

As with any exercise, be sure you check with your primary physician before starting and be aware of how you feel as you make these moves.

Leave a Reply

Your email address will not be published. Required fields are marked *

ankara escort - ankara escort
ankara escort çankaya escort çankaya escort escort bayan çankaya istanbul rus escort eryaman escort ankara escort kızılay escort istanbul escort ankara escort ankara escort escort ankara istanbul rus Escort atasehir Escort beylikduzu Escort Ankara Escort malatya Escort kuşadası Escort gaziantep Escort izmir Escort