Tag Archives: legs

4 Super Effective Leg Workouts from Gerren Liles

leg-workouts-lunges

By Gerren Liles, AcaciaTV trainer

I’ve got the moves to chisel and sculpt your legs to perfection. Now that the weather’s warm, get ready to show off your gorgeous gams in a short skirt by doing 1-3 sets of each of these 4 exercises, 2-3 times a week.

ALL OUT LUNGES

Stand tall with your feet hip-width apart, arms at your sides. Step your right foot back about a stride’s length then bend both knees until your left thigh is parallel to the floor. Immediately stand back up and swing your right leg forward a stride’s length, bending both knees as soon as your foot touches down.

Next, jump up in the air and switch leg positions, bending both knees again as soon as your feet touch back down. Use your arms throughout to both power and balance your movements.

Repeat 8-15 times. (more…)

Posted on April 20, 2023 by AcaciaTV

4 Effective Stretches for Leg Day

By Dr. Thomas J. Kleeman, MD and Anne Talbot-Kleeman, RN, Certified Fitness Professional for TheDoctorsWorkout.com.

Leg stretches are an essential way to maintain flexibility and avoid common lower body injuries. If you enjoy biking or jogging, it is especially important to pay attention to protecting the commonly injured areas such as the hips, knees, and ankles, resulting in injuries like hamstring strain, calf strain, patellar tendinitis, and Achilles tendinitis. These injuries can best be prevented by a dynamic warm-up and saving stretching exercises to follow your exercise once the muscles are warmed up. Here are a few of the most effective leg stretches:

HAMSTRING STRETCH

This important stretch can be done in several positions. One technique involves standing on one leg while putting your heel on an elevated surface like a bench or chair. Keep the elevated leg straight and lean into the knee, bending at the waist. You will feel the pull in your hamstring. Hold the position for 10-20 seconds and repeat on the other leg.

Another way to do the stretch is to lay on your back with one leg straight out on the floor and the other flexed 90 degrees at the hip, knee straight using a towel around the foot or ankle. (more…)

Posted on March 13, 2024 by Health Buzz

17 Most LOL Food and Fitness Puns, Featuring Michelle Obama

Sure, they’re super cheesy and a little overplayed at times, but you know you can’t help but crack a smile and a you-got-me laugh when the perfect pun comes along. With as heavy a scene as we all try to paint when it comes to our food and fitness, it feels good to look at all of it from the lighter side. And this week, we have first lady Michelle Obama to thank for the cunning reminder that puns, are in fact, fun!

Enjoy our favorite actual laugh out loud puns!

1. FLOTUS throws it down.

She’s nacho average first lady! #turnipforwhat

2. Oh my Quad, Becky!

…It’s like one of those rap guys girlfriends.

FitBottomedGirls

3. What the Kale?!

So many kale puns, so little time.

(more…)

Posted on October 24, 2023 by Katie McGrath

Calf Liposuction Sought by Women to Fit in Fall Boots

“I have five pairs of boots in my closet I can’t wear. I get them out as workout motivation. I really miss wearing them. I have to say, it is one of the more depressing parts about being a plus size girl. I have one pair of wide calf boots. They work, but the others are much prettier,” one of my friends shared.

While she uses the boots as workout motivation and sought out wide-calf boots, other women are turning to liposuction for their calves. It isn’t an instant fix though; it can take ten months to recover from this trending plastic surgery procedure. It can take months for the swelling to go down after a liposuction procedure. It also isn’t something that is available for everyone. Women who work out or have muscular calves may not have the amount of fat needed for the microliposuction procedure.

“I could lose 80 pounds and I’d still have a 16” calf,” explained another friend. (more…)

Posted on October 13, 2023 by Brooke Randolph

Saturday Morning Drill: The Ultimate Summer Body Tone Up

Are you trying to tone your legs, glutes and core for the summer time? Try this workout that will help you boost your metabolism while sculpting a beautiful summer body.

The majority of these moves are plyometric moves, also known as “jump training.” These moves will target your quadriceps, hamstrings, calves, core and glutes. In order to protect you joints be sure to land softly and not come crashing down after each move. When your knees are bent, sit back and do not allow for your knees to come past your toes. To get the most out of this workout, push off the ground through your heel to activate your glute muscles each time you jump. If you are not a fan of jumping or have bad knees, remember that all of the moves can be modified! To modify the move and decrease your intensity, remove the jumping action for each move.

This workout will also elevate your heart rate and doubles as another form of cardio. Keep track of how many repetitions you do each minute, and try to beat your reps the next round. After you complete this workout, save the amount of repetitions you completed for when you do this work out again. This will allow you to know how hard you need to push yourself in order to beat your best numbers and set a new personal record!

Angeles Burke is an American Fitness and Aerobics A.F.A.A. certified group fitness instructor, national level bikini competitor training with IFBB Pro Shannon Dey’s Team Bombshell, member of the National Physique Committee and Celsius sponsored athlete with a master’s degree in communication studies.

Posted on May 4, 2023 by GuestBlogger

Saturday Morning Drills: Shape and Tone Your Legs with Ankle Weights

March is here which means one thing – spring will soon arrive and bikini season will be next. You’ve been working hard on that New Year’s resolution by cleaning up your diet and keeping a consistent workout regimen. But what else can you do to make sure those legs are bikini ready? If you’re looking for more ways to shape and tone your legs, than you’ve stumbled across the right read.

For this week’s Saturday Morning Drill, all you need is a pair of ankle weights. Ankle weights can range from two pounds each all the way up to 10. If you’ve never used them before, I recommend starting out on the lower end of that scale. Incorporating these simple devices into your workouts can be more difficult than they come across. (more…)

Posted on March 2, 2024 by Danielle

Saturday Morning Drill: How to Get Cameron Diaz’s Sexy Legs

Every human body is different; different in many ways, in fact. But the difference I’m referring to here is the way our individual bodies store fat. Some bodies store fat from the waist up while others store it from the waist down. This is why we’re all a different shape and have to target different body parts for toning.

Last Saturday we worked on those abdominals to help tighten up your core. This Saturday, we’re focusing on those legs. The exciting part about this week’s workout is we’ve got the scoop on what Hollywood superstar Cameron Diaz does to keep her legs in red carpet shape. Look at those gams!

It’s not hard to tell that Diaz takes very good care of her body. One of her favorite ways to workout is Crossfit. Though some of her workouts may be more advanced than the average person, there are some moves she incorporates into her routine that anyone can do, anywhere and at anytime. (more…)

Posted on January 26, 2024 by Danielle

Saturday Morning Drill: 80s Fitness Revived

When it comes to health and fitness each decade has its own claim to fame. Crossfit, P90x, Zumba, spinning and yoga claimed the 2000s. The Atkins Diet, Soloflex, Tae bo and the release of fitness DVDs claimed the 90s (raise your hand if you still have one or two tapes in your arsenal). And when it comes to the 80s it was almost more about the style than the actual exercises.

Side ponies, bright pastel spandex and scrunchy socks reigned supreme. And so did trampoline workouts, Suzanne Somers and Jane Fonda, who released her first workout video in 1982 titled “Jane Fonda’s Workout.” The video was so well received it sold more than 1 million copies! That’s a lot of workout tapes and spandex, even for the 80s.

Though we have a few 90s-born babies in our office, the majority of our staff was born in the 1980s, meaning we have a personal fondness for fitness from that era (myself included). So this week’s Saturday Morning Drill channels that decade with workout moves that require no equipment and tone your whole body. The best part? It’s an absolute blast. So get on your tightest neon spandex, fashion your hair in a side pony and let’s get started!

Posted on November 17, 2023 by Dana

Saturday Morning Drills: Legs of a Dancer

Dancers are elegant and graceful when on stage, but off stage they can be total gym rats. In ballet those delicate moves are possible because the dancers pay much attention to their fitness, especially their core and legs.

If you’ve been looking for a way to get more shapely, sexy, toned legs, then this workout from the new FuseDance Cardio Lean will get you started.

Watch the video and follow my lead to knock out a workout first thing this morning and give you the energy to take on your entire weekend!

Perform these fabulous exercises to get beautiful long, lean, toned legs of a dancer and have fun all at the same time! (more…)

Posted on July 28, 2023 by Tracey

Saturday Morning Drills: Get Sculpted Legs

In this 15 minute workout we are going to focus on getting sexy sculpted legs by doing high intensity exercises with little rest. This routine will turn your body into a fat burning inferno!

What to do: Before you start, make sure you have properly warmed up. Do the following routine a total of three times, making sure you spend 30 seconds resting before starting the routine over again. Also, you can hold on to light weight dumbbells to really kick it into over drive.

The Routine

Side Lunge– Standing with feet shoulder width apart and arms by your side, take a big side step with your left leg. Bend your left leg while keeping your right leg straight. Keeping your back straight, lower your arms till your hands are near your left ankle. Hold for a few seconds then bring your left leg back to the starting position and repeat with your right leg. Repeat as many times as you can for 1 minute.

Sumo Jumps– Stand with feet wider than your shoulders and squat with elbows bent. While raising your arms, jump up. Lift your knees up as high as you can in the jump. Land softly back in the wide stance. Repeat for 30 seconds.

Front Lunge– Stand with feet shoulder width apart. Take a big step forward with your left leg, bending your left knee until your thigh is parallel to the ground. Make sure your back is straight and you are not leaning your back or head forward. Picture a horse on a carousel. Bring your left leg back to the starting position and repeat with your right leg. Repeat as many times as you can for 1 minute.

Squat Jumps– Squat with feet shoulder-width apart and jump up while raising your arms up in the air. Land softly back into the squat position. Go for 1 minute. (more…)

Posted on July 14, 2023 by Kristina

Saturday Morning Drills: Sculpted Sexy Thighs

If there was a part of my body that I wish would just magically look the way I want them to I would have to choose my thighs. Like other women who are pear shaped, slimming and firming the lower part of my body is very challenging.

You would think the best way to fix this problem is to eat better and exercise right? Not exactly. If those are the only things you do, you will be disappointed with the results. So what in the world can you do? The answer is strength training.

You may be thinking I want to slim down my thighs, not make them bulky! Then you probably believe strength training will end up making women look like body builders on steroids. We advise you need to stop thinking that immediately. Women have no need to worry about looking that way because we lack the high testosterone levels found in men (unless you actually are taking steroids, which is another issue entirely). For women, strength training can help you transform your body into a lean, fat-burning machine by increasing sexy muscle tone and reducing body fat.

When you have more muscle than fat, your body is burning more calories which in turn helps you burn even more fat, helping you get those sleek and firm thighs.

Posted on May 12, 2023 by Kristina

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