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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.
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4 Effective Stretches for Leg Day

leg-day-stretches

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

hamstring-stretches

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.
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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.

oh my quad becky

FitBottomedGirls

3. What the Kale?!

So many kale puns, so little time.

kale yeah
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Calf Liposuction Sought by Women to Fit in Fall Boots

liposuction-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.
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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!

View Saturday Morning Drills: Ultimate Summer Body Tone Up Slideshow

 

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.