Legs are probably the one part of the body, every single girl craves to improve.
Count me in when it comes to lean and shaped legs because I want them so bad – they look sexy and gorgeous on every woman.
But did you know that legs are probably the hardest to get, especially when it comes to us girls?
With much less testosterone required for building lean muscle tissue, it’s twice as hard for us, especially if you’re not training right.
And believe it or not, most of the girls are doing mistakes with their training which keeps them from getting big or any results at all.
But not us!
What I have packed for you today is better than a present under the Christmas tree:
The ultimate guide to nail those legs!
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I’ll give you the best tips on how to work your legs right, alongside with the best leg day workouts.
Let’s get started right away!
Step 1 to Sculpted Legs: Strength Training
Legs are the biggest muscle group.
They are engaged in everyday activity, including walking, standing, getting up from a chair, walking up and down the stairs.
Since they’re accustomed to walk us around all day and be included in our daily activities, they need some extra push when it comes to working them out.
That’s the main reason why strength training goes perfectly well when it comes to our legs:
If you want to build strong and sexy legs, you’ll have to give a lot more than your almost comfortable bodyweight squat.
Step 2 to Sculpted Legs: Have a Plan
I see so many girls walking into the gym and just randomly going from one exercise to another, thinking they are doing everything right when in fact they do everything wrong.
To avoid that and to actually make the most out of your gym time, you should always go with a plan.
When you have the right plan, you’ll always know what to do.
Step 3 to Sculpted Legs: Pick The Right Weight and Rep Range
First of all let me just say: the opinion that light weights will give you light muscles is totally wrong.
What light work can give you is only light results, with no muscles or shaping involved.
So, if you’re aiming for more than just losing the extra fat in your legs, and want to get toned legs instead, you should give your very best.
Don’t be afraid of using heavy weights, you won’t build them up since you don’t have the hormones to do so – you can only make them toned and sexy.
So, one simple guideline when it comes to choosing the perfect weight is to pick up a weight that allows you to perform 8-12 reps, nothing more.
If you can do more than 12 – the weight is too light for you, if you can’t do at least 8 – the weight is too heavy.
Make sure to choose whatever fits you best, and always allow yourself to progress as time goes by.
Step 4 to Sculpted Legs: Make Daily Changes
There’re so many leg exercises you can perform on your leg training sessions.
In my leg day guide, Full Leg Workout Routine – Get Sexy Legs With The Best Leg Day Exercises, I’ve pointed out 6 groups of exercises:
- Squats
- Lunges
- Leg Extensions
- Leg Curls
- Deadlifts
- Calf Rises
The best thing is that each one of these exercises has at least 5 variations, if not more.
Learning new exercises and mixing them up on your trainings is the best thing you can do.
Our body adapts to the movements easily, so making daily changes is crucial for muscle development.
Step 5 to Sculpted Legs: Cardio
Cardio should always be performed after the strength training.
This way, it won’t affect your performance and you’ll have more energy for the following training.
You can do HIIT exercises for cardio, rope skipping, running or even doing a 30 minute session on the elliptical, just make sure to always do it afterwards.
Step 6 to Sculpted Legs: Warm Up and Stretching
Warming before you start working out is the best way to insure you don’t hurt yourself and prevent injuries.
The warm up should last 3-5 minutes prior workout, rather you do few bodyweight exercises or HIIT exercises like jumping jacks, jogs, but kicks, jumping squats.
The stretch on the other hand should always come at the end of the workout, when your muscles are warm and all worked up.
Stretching helps you improve your flexibility and cool down properly.
Step 7 to Sculpted Legs: Nutrition Is Everything
Well, it really is.
Without the proper nutrition, you won’t have the energy to workout and you won’t feed your muscles the right way.
They say it’s 30% workout and 70% nutrition, and they’re so right.
If you don’t give your body the fuel it needs, how can you expect it to work, right?
That’s why it’s so important to eat clean food filled with complex carbohydrates, clean proteins, fibers and lots of greens.
Only with the right food you can achieve better results.
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It’s Your Turn, Ladies!
By using these tips in your workout plan, you are one step closer to getting your dream legs!
Also, don’t forget to check out my Full Leg Workout Routine – Get Sexy Legs With The Best Leg Day Exercises.
And remember, sharing is caring 🙂
XOXO,
Monica May
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Monica May is a personal trainer, certified nutritionist and writer.
Monica runs Fit Girl’s Diary, a blog about health and fitness, this is where she passes on her fitness story.
Through the years, Monica has changed the life of many girls by helping them get fit, healthy and achieve their full potential.
Starting from full body workout programs, to personalized diet plans, Monica has built up a generator for fitness, weight loss and muscle building.
On her website you can find workout plans, exercises, cooking guides, recipes, fitness tips and almost everything you need to know to finally change your life.
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