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Want shapely legs by summer?
Shorts, sun dresses, and swim suits all show off your
legs. These exercises can help people take notice. All it
takes is consistent effort and about an hour and a half per
week (3 sessions of 30 minutes each).
Quadriceps (quads)
Leg Extensions
Lunge (or Walking Lunge)
Smith Machine Squat
Biceps Femoris (rear of leg - Hamstring region)
Lying Leg Curl
Calves (Soleus and Gastrocnemius)
Standing Calf Raises - Smith Machine
Seated Calf Raises
Perform 3 sets of all exercises following these general guidelines:
Set 1 - Warm-up: 10 - 15 reps using light weight
Set 2 - Getting harder: 8 - 10 reps using moderately heavy weight
Set 3 - Heavy: 5 - 8 reps of a challenging weight. Do not perform to failure.
Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.
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Shapely
Legs by Summer