Sexy legs workout

Good Health
Wednesday, November 14, 2012
Image: Courtesy of Good Health
Brought to you by Good Health magazine

We'd all love to have lean, shapely and fabulous-looking thighs. However, for most women, the thigh area is one of the hardest places to shape up due to factors such as genetics, hormones, race and the way our bodies are designed to store fat.

The following exercise works the gluteals (butt), quadriceps (front of thighs) and calves. Aim for twice a week and combine with a healthy diet and 30 minutes of cardiovascular cross-training four to five times a week, and you’ll be on the way to stronger, leaner thighs in no time!

Lateral Cone Jumps

Main areas trained: Gluteals, quadriceps and calves.

  • Set up five cones side by side, roughly 50cm apart.
  • Start by standing to the far right of the cones (so they are on your left), with your feet about hip-width apart. Bend at the knees, stick your bottom out, retract the shoulder blades and jump energetically to the left over the first cone.
  • Absorb the impact by landing on the balls of your feet and quickly rolling into the heels, shifting the hips back and bending at the knees with the trunk slightly forward.
  • After a short pause at the end of the jump, spring up and over the next cone and repeat over all cones. Return by springing back over to the right of each cone, so there should be 10 jumps completed in one set.

Aim to complete five sets twice with a 30-second break in between.

Tip: To intensify this exercise, space the cones further apart and/or add a squat after each jump.

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