For years, I really disliked my legs: I always thought they were fat and “too big” and so in order to not make them bigger I did strength work only in my upper body. The result? A lean upper body and my legs? Still fat! So with this knowledge discovered through experience, I started to strength train my legs and over time – they started to shape up! So glorious to have legs that you don’t want to hide and the liberation of wearing shorts without caring 🙂
My legs are by no means small. I think the proportions of your body are mainly genetic and if you are naturally athletic then skinny legs will only come to you through an unhealthy degree of weight loss. So what to do? Embrace what your mama gave you! If you are fit and healthy then your legs will be perfectly in proportion for the way you were intended to be – strong and shapely!
To train your legs, you can either use weights or your own bodyweight. Below are three bodyweight exercises for you to do at home which will strengthen and shape your legs:
Directions for the squat 🙂
1. Put feet just a little wider than hip width apart and toes facing outwards a little
2. Keep your chest lifted and keep looking forward
3. Sink your bottom backwards with your weight in your heels
4. Keep abdominals tight and drop your bottom towards your heels
5. Push through feet to come back up or call a friend for help!
What to do?
1. Sit on your mat and draw one foot towards your bottom. Hold on to the shin with both hands.
2. Lift your chest and engage the extended leg pointing the toe
3. Raise and lower the leg without touching the floor
4. Keep your back flat and chest lifted throughout!
1. Lie on your back and lift your legs (do not worry if knees bend a little)
2. With your legs as straight as possible, take them out wide
3. Keep your belly pulling down into the mat and then bring them back together
4. Squeeze your heels together and keep smiling!
How many repetitions of each should you do per set?
Beginner – 5
Intermediate – 10
Advanced – 15
How many sets?
2 or 3 if you can! Be sure to mobilise before you start and make sure all your muscles are warm (running up and down the stairs 3-5 times) should do the trick…
What is the most important thing? ENOY the process! Put on your favourite music and enjoy having time to spend on yourself 🙂 Movement is a privilege – use it or lose it!
Good luck B-)