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.
She’s been working with her personal trainer Teddy Bass for more than 10 years and below are a few of the simple leg exercises he has her practice on a regular basis.
Single Leg Squat - With or without weighted ball, 15-20 reps on each leg
Stand with your feet hip-width apart and your arms at your side. Start the exercise by bending your right knee while lifting your right foot behind you. Next, bend forward at the hips while reaching your right hand down and across your body. You will then slowly raise yourself to the starting position and repeat. If using a weighted ball for more intensity, your right arm will be the one holding it for this leg. Repeat on the opposite leg while holding the ball in the opposite arm.
Side Curtsy - With or without a weighted ball, 15 reps each side
This exercise is similar to a standing lunge, but instead you’ll be stepping backwards like you would in an actual curtsy. Start with your feet shoulder-width apart and arms at your side. Take one leg and step backwards and to the side but don’t let your chest come forward. You should be looking straight in front of you the entire time with your chest up and shoulders back. Your weight should be on your front leg while you’re on the toes of your back leg. For this exercise you will stay stationary rather than traveling forward or backward.
Plie with Calf Raise - With or without weighted ball, 15-20 reps
Start by standing with your feet wide, arms at your side, and toes turned out. Then tuck your tailbone under your body as if you were sitting in a chair. Now lower yourself into a plie squat low enough so your quads are parallel to the ground and your knees are making a 90-degree angle. Next, slowly raise yourself back up. You will not stop at the starting position. Instead, continue raising so you’re on your tip-toes, performing a calf raise. If using a weighted ball, lift it overhead as you approach tip-toe position. If not using a ball, simply mock the movement by raising your arms overhead in the same basic motion. Slowly come back down to the starting position and begin your next repetition.
Walking Lunges - With or without light weights in hand, 15-20 reps on each leg
Stand up straight with your chest out and shoulders back. First, take one medium to large step forward with one leg while lowering your hips so both knees are bent at about a 90-degree angle. The leg you stepped with should have the quad parallel to the ground, and the knee should be directly above the ankle. Your opposite leg (that’s behind you) should not be touching the floor but only grazing it without any weight on it. Next, push yourself with your front leg back to the starting position. Repeat this all over again with the opposite leg. You will be walking forward by alternating legs with each step. Weights may be held in both hands to increase intensity.
Jump Squats - With or without a weighted ball, 15-20 reps
Begin by squatting down in a regular squat form, legs out wide, toes pointed forward, knees bent at a 90-degree angle, quads parallel to the ground and tailbone tucked under your hips. Once in this position, explosively jump up off the ground while shooting your arms into the air. When landing, come right back down into the squat position and repeat.
January 26th, 2013