lean legs, tight tush

October 26, 2011

Realized that these days in the evening, rains kept pouring.

Heavily for consecutive days.

I personally dislike rainy day.

First of all, it will be troublesome to have any outdoor activities.

Then, I have a very weird feeling when it started to rains.

I got worried about something, something that I myself don't even know what it is.

Plus all the thunders and lightnings make situation even worst.

Worries no more if you're one of my kind.

I tried to have some indoor exercises to distract myself from all those foolish worri-ness.

It really works.

And might get myself lean legs and tight tush.

lmaoXD

actually I just want to execute my flabby thights.

You'll just need a 15mins to have slammin lower body.

This workout created by Marcela Ceselka, personal trainer at Club H Fitness in NYC.

It targets on glutes, quads, hamstrings, hips, inner thighs and calves.

Do it 3 days a week, 2/3 sets, resting for 60 secs between each.

STEP UP WITH LEG LIFT

place your right foot on a step/bench & put your hands on your hips
push yourself up until your right leg is straight & your standing on the bench
squeeze your glute to raise your left leg as far behind you as possible without arching your back
reverse to return to start
that's 1 rep, repeat on the left leg
alternate sides for a total of 12-15 reps

REVERSE LUNGE WITH FRONT KICK

keeping your abs tight, step back with your right foot & lower into reverse lunge
squeeze your glutes as you push down through your left heel and kick your right leg in front of you as you straighten your left leg
that's 1 rep
do 12-15 continuous reps, then repeat on the other sides

LATERAL LEG LIFT

with your hands on your hips & your feet hip width apart, bend your knees to lower into a squat
pause, then stand and lift your right leg out to the side as high as you can
return to start
that's 1 rep, repeat with the left leg
12-15 reps on each side

PLIE SQUAT JUMP

stand with your legs about 2feet apart, toes turned out & hands on your hips
rise onto your toes, bend your knees & sit back, lowering yourself until your thighs are parallel to the floor
jump off the ground , bringing your feet to hip-width apart and landing softly on your toes
that's 1 rep
continue quickly jumping your legs out and in for 15-20 reps

Can't get the instructions well?

Here's the vid :)

thanks to WOMAN'S HEALTH :)

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