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Sexy Ass Legs

January 05, 2014 2 min read

As the holidays are slowly fading out and the laziness is at an all time high - very noticeable as there has absolutely nobody in the gym lately - which is totally great for me! Even at the times when I'm feeling lazy, my go to workout is usually a quick leg workout (yes, I'm one of the crazy ones that love to do legs).
The biggest comment/compliment I get is on my legs. I have gymnastics to thank for my ridiculous quad muscles, but I do get asked quite frequently what I do to keep it up. I love switching up my workouts every month or so, and I try to add in workouts that don't require a machine. Of course I'll do squats and leg extensions but I like to know that I don't have to rely on a gym to make it a good workout.
 
Curtsy Lunge to Leg Lift
- Stand with your legs together, holding a medicine ball at chest level. Next, lunge your left leg behind your right as low as your fitness level will allow. Switch legs and repeat.  If you are a little more advanced, try lifting your leg all the way out to the side after you lunge.
curtsy_lunge
Medicine Ball Glute Lift
- Start by lying on the floor with your head and palms flat on the floor. Place one heel on the top of a medicine ball and extend the other leg upward, elevating your lower back. Pulse your pelvis towards the ceiling, then return back to the floor. Perform this exercise on both legs.
medball_glute_lift
Diamond Squat
- Stand with your heels just about six inches apart with your toes turned out. Hold a weight bar for balance in front of you with your arms extended. Rise onto the balls of your feet. Next, squat down until you are parallel to the floor and your legs create a diamond shape. Rise back up while squeezing your inner thighs.
diamond_squat
Single-leg Drop and Raise
- Depending on your fitness level, grab a box or a bench which you feel most comfortable. Stand with one foot near the edge of a box (or bench) with your other leg suspended with a flexed foot.  Begin to squat and lower the extended leg down to the floor, push off and return to start.
If you are a little more advanced, hold dumbbells in each hand.
straight_leg_squat_down
Supergirl
- For this you will need access to a Bosu ball and a flat box. Place the Bosu ball on the box. Place the ball at your waist and lower abs. Extend both your arms and legs while keeping balanced. Slightly drop your arms and legs simultaneously and hold position for 3 seconds.
bosu_superman
http://www.muscleandfitnesshers.com/training/legs/smoking-hot-legs

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